8/14/18 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

Tabata Jump Rope

Double-Unders (Learn the skill!)

*10 minutes to practice DU’s or Establish max box jump!

Max Height Box Jump (Distance)

Max Height Box Jump

Warm-up

WOD Warm Up:

2 Rounds, 5 Reps each w/empty bar:

Push Press

Front Squat

Thruster

Jackie Dub (Time)

150 Double Unders

50 Thrusters (45/33 lbs.)

30 Pull-Ups

150 Double Unders
-Scaled-

“Mini Jackie”

3 Rounds:

250m Row

10 Thrusters (45/35)

7 Pull Ups/Ring Rows

Accessory Work

Duck walk/Goblet Loaded Duck Walk, 4 x 2 Lengths of Floor

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