Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Up/Down Dog (calf focus)
10 Alt. Groiners
20 JJ
Partner SU Race! (Best of 3)
Then 2 Rounds:
10 Alt. Cossack Squats
5 RDL*
5 Back Squats*
*Empty barbell.
Back Squat (3 x 4 @ 80% of 1RM.)
*:03 eccentric.
(1RM established 8/24/21.)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
-Scaled-
25-20-15-10-5
Double Unders
50-40-30-20-10
Sit Ups
OR
50-40-30-20-10
Single-unders or Plate Hops
Sit-ups
OR
50-40-30-20-10
Single-unders or Plate Hops
25-20-15-10-5
Sit-ups