Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
1:00 Row (Moderate Pace)
30 Single Unders
10 Alt. High Plank Shoulder Taps
10 Alt. Reverse Lunges
5 Push Ups @ 22X1
Dumbbell Bench Press (4 x 5 AHAP)
*Controlled eccentric!
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – 14 Alt. KB Goblet Reverse Lunges (53/35)
MIN 2 – 15 Cal Row
MIN 3 – 10 Push Ups (:03 eccentric)
MIN 4 – Max Double Unders
Rest 1:00 b/t Sets.
(Score is Round of Lowest Double Unders)
-Scaled-
16 Min EMOM:
MIN 1 – 14 Alt. KB Goblet Reverse Lunges (26/18)
MIN 2 – 12 Cal Row
MIN 3 – 10 HRPU or Band Assisted Push Ups
MIN 4 – Max DU Attempts or Single Unders
Rest 1:00 b/t Sets.