4/17/21 CrossFit Collingswood Haddonfield Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

20 Lateral Hops

10 Partner Push Ups

Partner SU Race!

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

10 Jumping Pull Ups or Ring Rows

Then 1 Round:

10 DBL DB Deadlifts

10 DBL DB Power Clean

10 DBL DB Push Press

Double-Unders (Learn the skill!)

*If proficient, 4 x ME.

**After each attempt, complete a set of 7/7 KB Cross-Body RDL.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

8 Pull-Ups

8 Push Ups

8 DB Clean & Press (50/35)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once P2 completes run, partners switch roles.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP:

8 Assisted/Jumping Pull-Ups or Ring Rows

8 Push Ups

8 DB Clean & Press (25/15)

*Partner 1 completes AMRAP while Partner 2 runs 200m. Once P2 completes run, partners switch roles.

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