Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
30 JJ
10 Alt. Lunges
8 Inch Worms
Then, 1 Round:
30 Single Unders
10/10 Single Leg Glute Bridge
10 Alt. Cossack Squats
Then 2 Rounds 5 Reps w/ Empty Bar:
RDL (:03 eccentric)
Muscle Snatch
Deadlift (pause @ knee in both directions)
Deadlift (3 x 2 @ 85-90% of 1RM)
*Controlled eccentric.
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP:
20 Ball Slams (20/14) (RX+40/25)
20 MB Sit-Ups
-Rest 1:00-
4 Min AMRAP:
20 MB Lunges
40 Double Unders
-Rest 1:00-
4 Min AMRAP:
20 Ball Slams
20 Alt. Single Leg V-Ups
-Scaled-
4 Min AMRAP:
20 Ball Slams (14/10)
20 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
-Rest 1:00-
4 Min AMRAP:
20 MB Lunges or BW Lunges
20 Double Unders/Attempts or 40 Single Unders
-Rest 1:00-
4 Min AMRAP:
20 Ball Slams
20 Tuck Ups or Bicycle Crunches