4/7/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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20 HK

20 BK

10 Front Jacks

5 Up/Down Dog

10 Alt. Groiners

5 Wall-Facing Squats

2 Wall Walks

Then 2 Rounds 3 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat (Pause :02)

Overhead Squat (3-3-3-3)

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP:

7 HSPU (RX+ Strict)

21 Wall Balls (20/14)

35 Sit-Ups

400m Run

Goal (Fittest) → Fittest should be shooting for 4+ Rounds today. Make sure you take on the Strict version of Handstand Push-Ups if you have them. No more than 2 Sets would be ideal. Keep Wall Balls to no more than 2 Sets. Sit-Ups should be fairly quick and smooth. Run should be done in under 2:00 minutes.

Goal (All) → All should be shooting for 3+ Rounds today. Pick a Handstand Push-Up option that can be completed in 2 sets…maybe 3 sets near the end of the workout. Keep Wall Balls to no more than 3 Sets. Sit-Ups should be steady and smooth. Runs should be completed right around the 2:00 minute mark.

17 Min AMRAP:

7 Box HSPU, Pike Push Up, or DB Strict Press (30/20)

21 Wall Balls (14/10)

25 Sit-Ups

200m Run