5/26/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 Alt. High Plank Shoulder Taps

Then 2 Rounds:

3 Inch Worms

5 Air Squats (:03 eccentric)

10 Bird Dogs

10 Glute Bridges

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

5 Back Squats (pause :02 in hole)

Back Squat (5-4-3-2-2)

Build to a challenging double.

*Pause :02 in hole

Metcon (Time)

3 Rounds:

20 DB Front Squats* (50/35)

25 HRPU

*Choose weight that allows 10-15 reps before resting.
-Scaled-

3 Rounds:

20 DB Front Squats (30/20)

15 Band Assisted Push Ups or Push Ups to Bench/Box

Author Bio

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