Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
10 Alt. Cossack Squats
10 Alt. Lunge & Reach
7 Push Up to Down Dog
Then 2 Rounds:
2 Wall Walks
5 Sumo RDL (empty bar)
5 Upright Rows (empty bar)
Sumo Deadlift (3 x 2 @ 85-90% of 1RM)
*Controlled eccentric.
Metcon (AMRAP – Rounds and Reps)
3 Sets…
5 Min AMRAP:
15 Box Jumps (24/20)
10 Sumo Deadlift High Pulls (115/80)
10 HSPU
(Rest 2:00 b/t Sets)
*Begin each set as a new AMRAP, starting on Box Jumps.
-Scaled-
3 Sets…
5 Min AMRAP:
15 Box Jumps or Alt. Step Ups (18/12)
10 Sumo Deadlift High Pulls (65/45)
10 Pike Push Ups or DB Strict Press (20/15)
(Rest 2:00 b/t Sets)