8/5/21 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Scap Pull-Ups or Scap Ring Rows

Then, 1 Round:

10 Narrow-Stance Air Squats (Pause :02)

10 Ring Rows (Hold top :02)

Then, 2 Rounds:

10 Alt. Cossack or Curtsy Squats

3-5 Strict Pull-Ups or Ring Rows

Kipping (Learn the Skill!)

Beginners: Kipping swing

Int/Adv:

8 Min EMOM:

MIN 1 – Strict Gymnastic Pull Practice*

MIN 2 – :30 Pistol Practice

*Strict Gymnastic Pull Practice (choose one!)…

3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up, or 8-10 Ring Rows

+

:10 Top of the Pull Hold

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 Alt. Pistols or 20 Air Squats

10 Pull-Ups

(Rest 1:00)

5 Min AMRAP:

8 Alt. KB Goblet Lunge (53/35)

8 C2B Pull-Ups

(Rest 1:00)

5 Min AMRAP:

6 Alt. KB Box Step Ups (24/20)

6 Bar Muscle-Ups
-Scaled-

5 Min AMRAP:

10 Air Squats

10 Ring Rows

(Rest 1:00)

5 Min AMRAP:

8 Alt. KB Goblet Lunge (26/18) or BW Lunges

8 Jumping Pull Ups

(Rest 1:00)

5 Min AMRAP:

6 Alt. KB Box Step Ups (18/12) or BW Step Ups

6 Band Assisted Pull Ups

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