Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Bootstrappers
10 Alt. Cossack Squats
10 Hollow Rocks
5/5 Single Leg RDL (Light KB/DB)
Then 2 Rounds:
1/1 Bodyweight Turkish Getup
5 Barbell Good Mornings (:03 Eccentric)
5 Barbell Push Press (:03 Eccentric)
Turkish Get Up (10 min to build to a challenging 1/1)
Metcon (AMRAP – Rounds)
IN TEAMS OF 2…
15 Min AMRAP:
5 Deadlift (225/155)(RX+275/195)
10 Up-Downs
15 Tuck-Ups
*100m Run after each full round
**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 100m together each round.
-Scaled-
(135/95)