5/22/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Dodgeball

Then 2 Rounds:

10 Cal Row

10 Jump Squats

5 Strict Press

5 Push Press

5 Front Squats

5 Thrusters

(use empty barbell)

Thruster (Find 2RM from rig!)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

7 Cal Row

7 Thrusters (95/65) (Rx+ 135/95)

7 Box Jumps (24/20)
Scaled:

8 Min AMRAP

7 Cal Row

7 Thrusters (45/35) (or DB Thrusters if difficulty w/ front rack)

7 Box Jump/Step Ups

Accessory Work

DB Lateral Box Step Up and Over

3×20 step overs

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