Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
:30 Moderate Row
14 Hollow Rocks
7/7 Single Arm Ring Row
10 Alt. Samson Lunges
Toes-To-Bar (Learn the kipping TTB or K2E!)
Advanced:
3 SETS FOR QUALITY:
3-5 Strict TTB
Rest as needed b/t sets.
Then, 3 SETS FOR QUALITY:
5 Double Kip TTB*
Rest as needed b/t sets.
*1 Rep = 1 Kip + 1 Kipping TTB
Metcon (Weight)
16 Min EMOM:
Min 1 – 15 Cal Row
Min 2 – 20 Alt. KB Goblet Lunges (53/35)
Min 3 – 15 Ring Rows
Min 4 – 15 TTB
-Scaled-
16 Min EMOM:
Min 1 – 12 Cal Row
Min 2 – 20 Alt. KB Goblet Lunges (26/18) or BW Alt. Lunges
Min 3 – 10 Ring Rows
Min 4 – 15 K2E