Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Up-Downs
1:00 Jump Rope
10/10 DB Swings
Then, 2 Rounds:
12 Alt. High Plank Shoulder Taps
8 HRPU
10 Hollow Rocks
8 Kipping Swings (RD2: K2E)
:20 Glute Brigde Hold
Floor Press (3 x ME AHAP)
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
75 Double Unders
25 KB Swings (70/53)
20 KB Alt. Reverse Lunges
15 TTB
:30/:30 KB Suitcase Hold
-Scaled-
20 Min AMRAP:
30 Double Unders or 75 Single Unders
15 KB Swings (26/18)
12 KB Alt. Reverse Lunges
15 K2E
:30/:30 KB Suitcase Hold