4/22/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

100m Run

5 Inch Worms

10 Alt. Windmills

5/5 SL Glute Bridges

Then 1 Round:

10 Air Squats (:03 eccentric)

10 Sit Ups

10 Up-Downs

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)

Deadlift (4 x 2 @ 90%)

Metcon (AMRAP – Reps)

For Reps:

Tabata Goblet Squat (Athlete Choice)

Tabata Sit Ups

Tabata Up-Downs

*Tabata – (:20 ON | :10 OFF), 8 Rounds

*No rest between Tabatas.
-Scaled-

Tabata Air Squat

Tabata Flutter Kicks or Plank Hold

Tabata Up-Downs

*Beginners, rest first round of next Tabata.

Author Bio

adminCF

Sign Up For Your 21 Day FREE Trial Now