5/15/21 CrossFit for Beginners New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

10 Up-Downs

Partner Single Under Race!

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Clean High Pull

3 Hang Power Clean

10 Alt. Elbow Punches

5 Front Squat (:03 eccentric)

Hang Power Clean + Clean (Build to a challenging set of complex!)

Metcon (Time)

IN TEAMS OF 2…

10 Rounds:

5 Hang Power Clean (185/135)

50 Double Unders

*P1 performs a full round while P2 performs ME Plank Hold. Teams complete 10 Rounds total (5 rounds each athlete).
-Scaled-

IN TEAMS OF 2…

10 Rounds:

5 Hang Power Clean (95/65)

25 Double Unders or 50-75 Single Unders

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