9/2/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press (light!)

Then 2 Rounds:

5 Hollow Hold-to-Superman

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings

5 Pull Ups or Ring Rows

Handstand Push-ups (Learn the skill!)

Already proficient, practice HS walks!

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5 HSPU or 2 Wall Walks

10 Wall Balls (20/14)

15 Pull ups
-Scaled-

13 Min AMRAP:

5 Pike Push Ups or DB Strict Press (25/15)

10 Wall Balls (14/10)

15 Jumping Pull Ups or Ring Rows

Author Bio

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