6/15/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

10 Air Squats

10 Alt. Cossack Squats

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

5 Back Squats

Back Squat (4 x 3 @ 80%)

Metcon (Time)

20-15-10-15-20

Hang Power Clean (95/65)

Front Squat
-Scaled-

15-10-5-10-15

Hang Power Clean

Front Squat

*Barbell (65/45) or DB (20/15)

Author Bio

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