Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Push Up to DD
10 Burpees
10 Scap Pull Ups or :15 Active Bar Hang
Then 2 Rounds:
5/5 DB Bent Row (:03 Eccentric)
:30 High Plank on DBs
5 Kipping Swings
5 K2E (RD2: TTB)
Weighted Push-Up (3 x 8-12 AHAP)
*Rest 2:00 b/t sets
Metcon (No Measure)
20 Min EMOM:
MIN 1 – 10-15 TTB
MIN 2 – 30 Ball Slams (20/14)(RX+40/25)
MIN 3 – 15 Push Ups
MIN 4 – 20 Alt. Renegade Rows (35/25)
MIN 5 – Active Rest (Jog in place)
-Scaled-
20 Min EMOM:
MIN 1 – 10-15 K2E
MIN 2 – 30 Ball Slams (14/10)
MIN 3 – 15 Push Ups to Bench/Box
MIN 4 – 20 Alt. Renegade Rows (15/10)
MIN 5 – Active Rest (Jog in place)