4/21/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

7 Push Up to Down Dog

Then 2 Rounds:

10 Kipping Swings

5/5 DB Floor Press

5 K2E

5/5 Renegade Row

Floor Press (3 x 6-8 AHAP)

*Superset w/ Push Up x 5-10

Metcon (Time)

For Time:

1 Mile Run (10:00 time cap)

-Rest 2:00-

48 TTB

24 Alt. Renegade Row (50/35)

12 Muscle Ups
-Scaled-

For Time:

1 Mile Run (10:00 time cap)

-Rest 2:00-

48 K2E

24 Alt. Renegade Row (35/25)

12 Burpee Pull Ups

or

For Time:

800m Run

-Rest 2:00-

3 Rounds:

12 K2E

8 Alt. Renegade Row (50/35)

6 Pull Ups

Author Bio

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