7/9/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2 rounds:

200m Run

5L/5R Single Leg Glute Bridge

10 Supermans

5 Ring Rows @ 3131

10 Light KB Swings

Sumo Deadlift (4 x 5 @ 75-80% of max Sumo DL)

*3 second eccentric all reps.

Metcon (Time)

3 Rounds w/ a partner:

400m Run (together)

50 KB Swings (70/53) (25 each)

30 C2B Pull Ups (15 each)
-Scaled-

3 Rounds w/ a partner:

200m Run (together)

36 KB Swings (light) (12 each)

20 Ring Rows (10 each) or 14 Jumping Pull Ups (7 each)

Accessory Work

Accessory: Dual KB FR Sit up and Press, 3 x 10

Author Bio

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