Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
10 Up-Downs
Then 2 Rounds:
10 Glute Bridges (hold :02)
5 Supermans (hold :02)
5 Scap Pull Ups or Scap Ring Rows
10 Kipping Swings or Jumping Pull Ups
Then…8 Tempo Deadlifts @ 50% or less (3131)
Deadlift (3 x 3 @ 85% of 1RM)
*1RM established 8/27/21.
Metcon (Time)
4 Rounds:
15 C2B Pull Ups
9 Deadlifts (185/125)
400m Run
-Scaled-
4 Rounds:
15 Band Assisted Pull Ups, Jumping PU, or Ring Rows
9 Deadlifts (95/65)
200m Run