5/13/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner Plate Race! (Best of 3)

Then 2 Rounds:

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then 2 Rounds w/ Empty Bar:

5 RDL (:03 Eccentric)

5 Good Mornings

Deadlift (3 x 4 @ 80-85% of 1RM)

*:03 Eccentric

*Use new 1RM tested 5/5/21.

Metcon (Time)

3 Rounds:

ON A 5:00 RUNNING CLOCK…

400m Run

15 HRPU

10 Deadlifts (185/135)

Max Sit-Ups in Time Remaining…

(Rest 2:00 b/t Rounds)
-Scaled-

3 Rounds:

ON A 5:00 RUNNING CLOCK…

200m Run

10 HRPU

10 Deadlifts (95/65)

Max Sit-Ups in Time Remaining…

(Rest 2:00 b/t Rounds)

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