3/11/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 1 Round:

10 Boot Strappers

20 Alt. High Plank Shoulder Taps

10 Tuck Ups

20 Mt. Climbers

8 Alt. Sit Thrus

6 Air Squats

6 Up-Downs

Turkish Get Up (10 Min to find a challenging 1L/1R!)

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

(Rest 3:00)

10 Min EMOM:

MIN 1 — AMRAP of 4 DB Russian Twists (20/10)* + 4 Alt. Jump Lunges

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

*L+R = 1 Rep. Option to complete w/ just bodyweight.

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.3 tomorrow!

Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.

Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-

10 Min EMOM:

MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

(Rest 3:00)

10 Min EMOM:

MIN 1 — AMRAP of 4 Russian Twists (10/5)* + 4 Alt. Lunges (no jump)

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

*L+R = 1 Rep. Option to complete w/ just bodyweight.

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.3 tomorrow!