9/12/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then, 3 attempts to race your partner to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Hang Power Snatch (3 x 3 @ 80-85%)

*Pause :02 at knee first two reps!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

35 Double Unders

5 Hang Power Snatch (135/95)

10 V-Ups

20 Push Ups
-Scaled-

15 Min AMRAP:

50 Single Unders or 35 DU Taps

5 Hang Power Snatch (65/55)

10 Tuck-Ups

10 Push Ups

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