Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

ON A 5:00 RUNNING CLOCK…

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Then, 2 Rounds:

5/5 SA DB Sumo Deadlifts

5/5 SA DB Front Squats

5/5 SA DB Push Press

Metcon (No Measure)

4 Min EMOM:

12 Alt Single DB Up-Downs

-Rest 1:00-

6 Min EMOM:

MIN 1 – :45 Alt. SA DB Thrusters

MIN 2 – :45 Double Unders

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

Finisher

1 Set:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold