Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Lunge & Reach
:15 DB Front Rack March (Left Arm)
:15 DB Front Rack March (Right Arm)
:20 Crab Walk…2 steps FWD + 2 steps REV (…repeat)
5 Up-Down Dog
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Clean
10 Alt. Elbow Punches
5 Hang Power Clean
3 Push Press
3 Split Jerk (Hold Split :02)
Split Jerk (3 x 2 @ 80-90%)
Metcon (No Measure)
20 Min EMOM:
MIN 1 – :45 Max Single DB Front Rack Alt. Step-Ups (35/20lb)(24/20″)
MIN 2 – :45 Max Strict Ring Dips
MIN 3 – :45 Plank Hold (RX+ 45/25)
MIN 4&5 – 1:45 ME Run (200m intervals)
-Scaled-
20 Min EMOM:
MIN 1 – :30 Max Single DB Front Rack Alt. Step-Ups (20/15lb)(18/12″)
MIN 2 – :30 Max Box/Bench Dips
MIN 3 – :30 Plank Hold
MIN 4&5 – 1:30 ME Run (100m intervals)