Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
10 Scap Pull Ups or Scap Ring Rows
20 BK
5 Jumping Pull Ups or Ring Rows
10 Alt. Groiners
5 Pull Ups or Ring Rows
10 Air Squats
Then, 2 Rounds w/ Empty Bar:
5 RDL
5 Muscle Cleans
10 Alt. Elbow Punches
5 Hang Power Cleans (pause :02 just below knee)
5 Push Press
5 Back Squats (pause :02)
Back Squat (5-5-5-5)
*Controlled eccentric all reps!
Metcon (Time)
2 Rounds:
15-12-9
Front Squats (115/75)
Burpee Pull Ups
-Rest 1:00 b/t Rounds-
-Scaled-
2 Rounds:
12-9-6
Front Squats (75/55)
Up-Downs
Jumping Pull Ups or Ring Rows
-Rest 1:00 b/t Rounds-