Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 Butt Kicks
10 Push Up to Down Dog
20 “Partner” Up-Downs
10 Scap Pull Ups
Then 2 Rounds:
5 RDL
5 Pendlay Row (:03 eccentric)
5 Pull Ups or Ring Rows
Pendlay Row (3-4 x 7 AHAP)
*Pause at chest all reps!
Metcon (AMRAP – Reps)
5 Min AMRAP:
5 Strict Pull-Ups
7 HRPU
(Rest 2:00)
5 Min AMRAP:
Max Distance Run (100m = 1 rep)
(Rest 2:00)
5 Min AMRAP:
5 Pull-Ups (RX+ C2B)
7 HRPU
-Scaled-
5 Min AMRAP:
5 Band-Assisted Pull Ups or Ring Rows
7 HRPU
(Rest 2:00)
5 Min AMRAP:
Max Distance Run
(Rest 2:00)
5 Min AMRAP:
5 Jumping Pull Ups or Ring Rows
7 HRPU