4/20/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Alt. Groiners

10 Bootstrappers

10 Glute Bridges (hold :02 at top!)

Then, 2 Round w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Thrusters

Front Squat (5-4-3-3)

*Pause :02 first two reps!

*Compare to 4/12/21.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

15 Wall Balls (20/14)

10 Hang Power Clean (115/75)

5 Front Squats
-Scaled-

14 Min AMRAP:

15 Wall Balls (14/10)

10 Hang Power Clean (75/55)

5 Front Squats

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