7/22/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Inch Worms

Then 2 Rounds 5 Reps w/ Empty Bar:

Sumo DL (:03 eccentric)

Pendlay Row

Snatch-Grip High Pull

Muscle Snatch

Sumo Deadlift (4 x 3 @ (135/95))

FOR TECHNIQUE!!

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

6 Pendlay Rows (135/95)

12 Alt. DB Snatches (35/25)

100m Run

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!
-Scaled-

Pendlay Rows (65/55)

Alt. DB Snatches (20/15)

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