7/13/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 Alt. High Plank Shoulder Taps

:30 Active Bar Hang

10 Tuck Ups

Then 2 Rounds:

5 Scap Pull Ups

5 Supermans

5 Ring Rows (hold :02)

5 Kipping Swings

5 K2E

Then, 5-10 Pull Ups or Jumping Pull Ups (:03 eccentric)

Weighted Pull-ups (3 x 8 AHAP)

Metcon (Time)

5 SETS:

ON A 3:00 RUNNING CLOCK…

200m Run

12 TTB

Max High Plank Hold in remaining time…

(Rest :30 b/t Sets)
-Scaled-

5 SETS:

ON A 3:00 RUNNING CLOCK…

100-200m Run (1:00 cap)

12 K2E or Tuck Ups

Max High Plank Hold in remaining time…

(Rest :30 b/t Sets)

Author Bio

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