Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Inch Worms
7 Glute Bridges
9 Scap Pull Ups or Scap Ring Rows
Then, 2 Rounds:
5 Up-Downs + 5 Alt. Lunges
7 RDL
9 Kipping Swings or Hollow Rocks
Front Rack Lunge (3-4 x 6 AHAP)
Metcon (Time)
4 Rounds (16 Min Cap):
21 Burpees Over Bar
7 Deadlifts (@Bodyweight) ([email protected] Bodyweight)
10 Pull-Ups
Goal (Fittest)* → Goal for the fittest will be 12:00 (3:00 per round). Added challenge to these folks can be to hold the bar double overhand on the Deadlift and to try and keep the Pull-Ups unbroken for those gymnastic ninjas.
Goal (All)* → Goal for everyone is 4:00 per round. Break up deadlifts and Pull-Ups into 2-3 sets max. Fight to keep Burpees/Up-Downs under 2:00 per round.
-Scaled-
4 Rounds (16 Min Cap) :
15 Up-Downs
7 Deadlifts (95/65)
10 Jumping Pull Ups or Ring Rows