7/24/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

Then 2 Rounds:

5 Slow Push Ups

5 KB Deadlifts

5/5 KB Floor Press

5 KB Swings

5/5 Bodyweight Split Squats

Bench Press (5-5-3-2-2)

*Pause :02 @ first two reps.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

17 Min AMRAP:

25 KB Swings (70/53)

50 Alt. Lunges

25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the KB Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete a 400m Run together!
-Scaled-

IN TEAMS OF 2…

17 Min AMRAP:

15 KB Swings (26/18)

30 Alt. Lunges

15 Box Jump Overs (12)

*Partners perform the workout gauntlet style. P2 begins the KB Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete a 200m Run together!

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