8/28/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Run Carrying MB

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Jumping Pull Ups

10 MB Thrusters

Then, 2L/2R Bodyweight Turkish Getup

Turkish Get Up (Build to a challenging load for 1L/1R!)

Metcon (Time)

FOR TIME (20:00 cap):

400m Run

30 Ball Slams (20/14)(RX+40/25)

30 Burpees

400m Run

15 Ball Slams

15 Muscle Ups or Up-Down Pull Ups

15 Ball Slams

400m Run

30 Burpees

30 Ball Slams

400m Run
FOR TIME (20:00 cap):

200m Run

30 Ball Slams (14/10)

30 Up-Downs

200m Run

15 Ball Slams

15 Jumping Pull-Ups

15 Ball Slams

200m Run

30 Up-Downs

30 Ball Slams

200m Run

Author Bio

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