Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 JJ
5 Up/Down Dog
10 Alt. High Plank Shoulder Taps
5 Sit Ups
8 MB Front Squats
8 Med Ball Push Press
Handstand Walk (ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS)
Beginner progressions available!
Metcon (Time)
IN TEAMS OF 2…
FOR TIME (20 Min Cap):
20-40-60-80-100
Partner Med Ball Sit-Ups (20/14)**
Wall Balls
*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team (you go, I go).
**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.
*Goal (Fittest)* → 15:00! Unbroken Wall Balls up to the set of 40 and quick Wall Walks should get this done!
*Goal (All)* → Everyone should aim for sub 20:00. Quick sets of Wall Balls then send it back to your partner!
-Scaled-
IN TEAMS OF 2…
FOR TIME (20 Min Cap):
20-40-60-80-100
Partner Med Ball Sit-Ups (14/10)**
Wall Balls
*Split work as needed. P1 works while P2 rests. After each full set, perform 2 Wall Walks as a team (you go, I go).
**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.