8/10/21 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Hollow Rocks

300m Row

Then 2 Rounds:

5 Scap Pull Ups

10 Band Pull Aparts

5 Scap Push Ups

5/5 Single Arm Ring Rows

5 Pull Ups or Jumping Pull Ups (controlled eccentric)

5/5 DB Bent Row

Pull-ups (3-5 x ME)

0n a 12:00 Clock…3-5 SETS:

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

Metcon (Weight)

16 Min EMOM:

MIN 1 – 5 DB Renegade Rows (50/35) (L+R = 1 Rep)

MIN 2 – 15 Burpees

*Completed by :45 mark of each minute, allowing at least :15 of rest.
-Scaled-

16 Min EMOM:

MIN 1 – 5 DB Renegade Rows (20/15) (L+R = 1 Rep)

MIN 2 – 10 Up-Downs

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