4/3/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 JJ

Then 2 Rounds:

10 “Partner” Push Ups

10 “Partner” Jump Squats

Then 2 Rounds:

5 “Palms Up” Ring Rows (:03 eccentric)

5 Kipping Swings

5 Pull Ups (Scaled: Jumping or Band Assisted)

Weighted Chin-Ups (3 x 4-8 AHAP)

Metcon (AMRAP – Rounds and Reps)

Cindy+

IN TEAMS OF 2…

20 Min AMRAP*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KBs can not go to ground the entire workout. If KBs are dropped, both athletes must perform 10 Up-Down + Tuck Jumps.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP*

5 Assisted or Jumping Pull-Ups

10 Assisted Push-Ups

10 Air Squats

*P1 completes a round of Cindy while P2 holds single KB Suitcase or Front Rack Hold (26/18). Once P1 completes a round, athletes switch. KBs can not go to ground the entire workout. If KBs are dropped, both athletes must perform 5 Up-Down + Jumping Jack.

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