5/22/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Jog Carrying Med Ball

10 Alt. Groiners

10 MB Front Squats

10 MB Push Press

10 MB G2OH

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 just below knee)

Power Clean (Build to challenging load to be used in WOD (10 mi)

Metcon (Time)

IN TEAMS OF 2…

For Time:

32 Rounds of Clean Holleyman**

*Partners Alternate every 4 Rounds. While P1 is performing Clean Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate G2OH (45/35)

** 1 Round of Holleyman = 5 Wall Balls (20/14), 3 HSPU, 1 Power Clean (185/135)
-Scaled-

24 Rounds of Clean Holleyman**

*Partners Alternate every 4 Rounds. While P1 is performing Clean Holleyman, P2 Performs AMRAP of 10 Air Squats + 10 Plate G2OH (25/15)

** 1 Round of Holleyman = 5 Wall Balls (14/10), 3 HSPU or 6 Plate Push Press (25/15), 1 Power Clean (95/65)

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