8/12/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Up-Downs

10 Hollow Rocks

10 Supermans

Then, 2 Rounds:

5/5 SA DB Power Cleans

10 Scap Pull-Ups or :15 Active Bar Hang

Then, 2 Rounds:

5/5 SA DB Swings

5 K2E or Tuck Ups

Toes-To-Bar (Learn the skill!)

A continuation of last weeks Kipping practice!

Beginners: Kipping for K2E/TTB

Intermediate/Adv: Kipping K2E + TTB + K2E + TTB

3 x (2+2+2+2)*

*After each working set, :15-:30 Hanging L-Sit from rig!

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Max DB Power Cleans (50/35)

1:00 – Max Sit Ups

1:00 – Max DBL DB Swings

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

:45 – Max DB Power Cleans (25/15)

:45 – Max Sit Ups or Flutter Kicks

:45 – Max DBL DB Swings

(Rest 1:00 b/t Rounds)

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