9/1/18 CrossFit Classes for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

400m Partner Run carrying Med ball (each carry 200m)

Then 2 Rounds:

5 Up/Down Dogs

5 Inch Worms

3 Rope Walks

Rope Climb (Learn the skill!)

*If proficient, weighted rope climb! (use vest)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

400m Run

10 Alternating Weighted Box Step Ups (50/35)

2 Rope Climbs
-Scaled-

15 Min AMRAP:

200m Run

10 Alternating Box Step Ups

2 Rope Walks

-1 Min Rest-

Accessory Work

DB pullover 3x 10 AHAP