Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run, Bike, Row, or Jump Rope

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

5/5 DB Deadlifts

10 Mt. Climbers

5/5 DB High Pulls

10 Alt. Sit Thrus

5/5 DB Snatches

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

30 Cross-Body Mt. Climbers

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

10 Min AMRAP:

30 Alt. Sit Thrus

20 Russian Twists (L+R= 1 Rep)

1:00 Cardio Choice