7/9/20 CrossFit For Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run

20 Hollow Rocks

into…

3 Rounds:

3/3 SA DB/BP Deadlift

3/3 SA DB/BP Upright Row

3 Up-Downs

3 Burpees

Strength

E2MOM x 12 MINUTES:

12 DB/BP Hang Clusters

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS:

1:00 – DB/BP Power Cleans

1:00 – Single DB/BP Floor Press*

1:00 – DB/BP Hollow Flutter Kicks**

*:30 on L-Side / :30 on R-Side

**Hold DB/BP at extension above chest

-1:00 Rest b/t Sets-

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