9/19/19 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

200m Row

7 Up Down Broad Jumps

7 Pause Jump Squats

7/7 DB Upright Row

7/7 DB Hang Power Snatch

:20 Walking Rest

WOD Warm Up

Build to WOD weight for Power Snatch!

Metcon (Weight)

Every 2 Minutes, for 20 Minutes:

Min 1 & 2: Row 500m (1:45 max)

Min 3 & 4: 12 Burpee Over Bar + 6 Power Snatch (115/75)
-Scaled-

Every 2 Minutes, for 20 Minutes:

Min 1 & 2: Row 300m

Min 3 & 4: 1 Min Burpee Over Bar + 10 Alt DB Snatch (20/10)

Author Bio

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