7/17/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

20 Jump Squats

5 Burpees

3 Lengths Bear Crawl

5 Light DB Man-makers

Then 5 reps each w/ empty bar:

RDL’s

Muscle Clean

Clean High Pull

Hang Power Clean (hold catch)

Push Press

Jerk

Power Clean + Jerk (3 x (2 + 2) @ 70-75% of Max CJ)

Metcon (Weight)

Every 2 minutes, for 12 minutes (6 sets):

5 DB Man-makers (50/35)

3 Lengths Bear Crawl
-Scaled-

Every 2 minutes, for 10 minutes (5 sets):

3 DB Man-makers (25/15)

2 Lengths Bear Crawl

Accessory Work

Ring Row Hold, 4 x 10-20s

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