Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Row (Moderate Pace)
10 Tuck Ups (RD2: Hanging Knee Raises)
15 Band Pull Aparts
10 Scap Pull-Ups (RD2: 10 Kipping Swings)
5 “Palms Up” Ring Rows (Pause @ top for :02)
Weighted Chin-Ups (8-8-6-6)
2 x 8, 2 x 6 AHAP
*Superset with 3-5 “Perfect” reps of DBL KB Swing…starting Light and building to your workout weight.
Metcon (AMRAP – Rounds and Reps)
2 SETS…
8 Min AMRAP:
15 Cal Row or 20 DBL KB Swings (70/53)
10 C2B Pull Ups
15 TTB
(Rest 2:00 b/t Sets)
*Pick up in second AMRAP where you left off in first.
Goal (Fittest) → Aim to get into 6 rounds or more.
Goal (All) → Aim to get into 5 Rounds or more. Any Pull-Up option should be completed in 1-2 Sets.
-Scaled-
2 SETS…
8 Min AMRAP:
12 Cal Row or 15 KB Swings (26/18)
10 Pull Ups, Jumping Pull Ups, or Ring Rows
15 K2E or Sit Ups
(Rest 2:00 b/t Sets)
*Pick up in second AMRAP where you left off in first.