Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Run
20 Alt. High Plank Shoulder Taps
5/5 SA DB High Plank Row
Then 2 Rounds:
5/5 ½ Kneeling DB Strict Press
5 Push Press (:03 eccentric)
5 Strict Press (Hold lockout :02)
Strict Press (Build to a heavy double!)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 DB Renegade Rows* (50/35)
15 DB Push Press
200m Run**
*L+R = 1 Rep
**Run increases by 100m every round, 200-300-400 etc…
-Scaled-
15 Min AMRAP:
5 DB Renegade Rows* (15/10)
10 DB Push Press
100m Run**
*L+R = 1 Rep
**Run increases by 100m every round, 100-200-300 etc…