6/3/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

5 Up/Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

10 Light-Moderate KB Swings

5/5 Split Squats

Then, 2 Rounds w/ Empty Bar:

3 Strict Press (Hold Lockout :02)

3 Push Press (:03 Eccentric)

Strict Press (5-5-5-5)

*Build to a challenging set of 5 reps!

Metcon (Time)

3 Rounds:

12 Push Press (115/75)

24 KB Swing (53/35)

36 Alt. Lunges
-Scaled-

3 Rounds:

12 Push Press (75/55)

18 KB Swing (26/18)

24 Alt. Lunges