6/30/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

500m Row

10 Hollow Hold-to-Superman

10 Kipping Swings or Ring Rows

10 Pull Ups or Jumping Pull Ups

Then 2 Rounds:

5 Push Ups

10 Alt. Reverse Lunges

5 RDL (:03 Eccentric)

5 Supinated Pendlay Row (pause @ chest)

Supinated Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

250m Row

10 HRPU

10 Pull Ups

10 DB Suitcase Alt. Reverse Lunges (50/35)
-Scaled-

16 Min AMRAP:

200m Row

10 HRPU or Assisted Push Ups

10 Assisted Pull Ups, Jumping Pull Ups, or Ring Rows

10 DB Suitcase Alt. Reverse Lunges (15/10)

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