11/12/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Cal Row

10 Alt. High Plank Shoulder Taps

10 Tuck ups

5 Partner Push Ups

10 Kipping Swings or Hollow Rocks

Bench Press (3 x 5 @ 85-90% of 5RM)

* Tempo @ 21X1

*Heavy 5-Rep established 11/6/21

WOD Warm Up

2 Rounds w/ Light-Moderate DBs:

5/5 SA DB Sumo Deadlift

5/5 SA DB Swings

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 TTB

Min 2 – 15 KB Swings (70/53)

Min 3 – 15 Cal Row

Min 4 – :45 High Plank
-Scaled-

16 Min EMOM:

Min 1 – 15 K2E

Min 2 – 15 KB Swings (26/18)

Min 3 – 12 Cal Row

Min 4 – :45 High Plank