Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Up-Downs

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then 1 Round:

5 Scap Pull Ups or Ring Rows

5 KB Deadlifts

5 KB Front Squats

10 Kipping Pull Ups or Ring Rows

10 KB Swings

10 Single KB Thrusters

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Handstand Push-ups (Learn the skill!)

Metcon (Time)

9-18-36

HSPU

Pull Ups

Wall Balls (20/14)

KB Swings (70/53)
-Scaled-

9-18-27

Pike Push Up or DB Strict Press (25/15)

Band-Assisted/Jumping Pull Ups or Ring Rows

Wall Balls (14/10)

KB Swings (26/18)