11/15/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row (Moderate Pace)

Then 2 Rounds:

5 Push Up to Down Dog

5/5 SA Ring Row

10 Alt. High Plank Shoulder Taps

5 Ring Rows @ 2121

2 Wall Walks

Handstand Push-ups (3-4 Sets: 5-7 HSPU*)

* After final HSPU, :30-:60 HS Hold.

-Progressions-

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 Row (Meters)

Min 2 – 10 HSPU

Min 3 – 15 Ring Rows

Min 4 – :40 Up-Downs
-Scaled-

16 Min EMOM:

Min 1 – :40 Row (Meters)

Min 2 – 10 Pike Push Ups or DB Strict Press (25/15)

Min 3 – 10 Ring Rows

Min 4 – :40 Up-Downs