4/19/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

5 Up/Down Dog

1:00 Jump Rope

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

5 KB Swings

Then, 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Push Press

5 Split Jerk (Hold Split :02)

Split Jerk (3 x 3 @ 80-85%)

Metcon (Time)

For Time:

Buy in: 100 Double Unders (1:30 time cap)

25-20-15-10-5

HSPU

10-20-30-40-50

KB Swings (53/35)

Cash Out: 100 Double Unders (1:30 time cap)
-Scaled-

For Time:

Buy in: 30 DU or 100 Single Unders (1:30 time cap)

25-20-15-10-5 or 15-12-9-6-3

DB Push Press or HRPU

5-10-15-20-25

KB Swings (26/18)

Cash Out: 30 DU or 100 Single Unders (1:30 time cap)

Author Bio

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