Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 Mt. Climbers
5 Inch Worms
10 Glute Bridges
10 Alt. Cossack Squats
Then 2 Rounds:
5 Plyo Push Ups
5 KB Sumo RDL
5 KB Swings
Sumo Deadlift (1 x 1 @ 95%)
1 x 3 @ 75%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
Metcon (Time)
2 Rounds:
10 Deadlifts (185/135)
21 HRPU
21 KB Swings (53/35)
(Rest 1:00)
2 Rounds:
8 Deadlifts
15 HRPU into :30 High Plank
21 KB Swings
(Rest 1:00)
2 Rounds:
6 Deadlifts
9 HRPU into 1:00 High Plank
21 KB Swings
-Scaled-
2 Rounds:
10 Deadlifts (95/65)
15 HRPU or Band Assisted PU
15 KB Swings (26/18)
(Rest 1:00)
2 Rounds:
8 Deadlifts
12 HRPU or Band Assisted PU into :30 High Plank
15 KB Swings
(Rest 1:00)
2 Rounds:
6 Deadlifts
9 HRPU or Band Assisted PU into 1:00 High Plank
15 KB Swings