5/5/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Pendlay Row (5 x 6 AHAP (2 second pause at top of each rep))

*Superset w/ ME Iso hold Chin Up

Metcon (Time)

For time, using a single dumbbell:

10 weighted pull-ups

40 OH lunges

10 weighted pull-ups

30 alternating snatches

10 weighted pull-ups

20 OH squats (10L/10R)

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Rx (50/35)
Scaled:

For time, using a single dumbbell:

10 jumping pull-ups

40 OH lunges

10 jumping pull-ups

30 alternating snatches

10 jumping pull-ups

20 OH squats (10L/10R)

10 jumping pull-ups

10 Turkish get-ups

10 jumping pull-ups

(20/10)

Author Bio

adminCF

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