6/26/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 Up/Down Dog

1:00 Jump Rope

Then 2 Rounds:

5/5 Bodyweight Split Squats

2 Wall Walks

Then 1 Round w/ Empty Bar:

5 Muscle Snatch

5 BTN Push Press

5 Drop Snatch to Power Postion

5 Hang Power Snatch

Power Snatch (10 Min to build to working weight for WOD!)

Metcon (Time)

IN TEAMS OF 2…

8 Rounds:

36 Double Unders

3 Power Snatch (155/105)

6 HSPU

12 Alt. Jump Lunges

*Every 3:00 starting at 3:00 (NOT including 0:00), both partners perform 6 Burpees.

**Gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.

***30:00 time cap.
-Scaled-

IN TEAMS OF 2…

8 Rounds:

18 Double Unders or 36 Single Unders

3 Power Snatch (85/60)

2 Wall Walks or 6 Pike Push Ups or DB Strict Press

12 Alt. Lunges (no jump!)

*Every 3:00 starting at 3:00 (NOT including 0:00), both partners perform 6 Up-Downs.

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