5/4/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press (light!)

Handstand Push-ups (Learn the skill!)

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

WOD Warm Up

2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean (Pause :02 just below knee)

Metcon (Time)

Buy in: 400m Run

Then, 21-15-9

Power Clean (155/105)

HSPU
-Scaled-

Buy in: 200m Run

Then, 21-15-9 or 15-12-9

Power Clean (95/65)

DB Push Press (20/15)

Author Bio

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