Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
6 Min EMOM:
Min 1 – :20 Bootstrappers + :20 DB Deadlift (Light!)
Min 2 – :20 Singles + :20 Up-Downs
Min 3 – :20 High-to-Low Plank + :20 DB Bent Over Row
Metcon (Time)
FOR TIME:
800m Run, Bike, or Row
12 DB Up-Downs (35/20)
65 Double Unders*
600m Run, Bike, or Row
12 Alt. Renegade Row**
55 Double Unders
400m Run, Bike, or Row
12 DB Up-Downs
45 Double Unders
200m Run, Bike, or Row
12 No Push-Up Renegade Row
35 Double Unders
*Option for “Unbroken” DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.
-Scaled-
(15/10)
Sub Single Unders for Double Unders.
Cool Down
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose