Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
5 Push Up to Down Dog
20 Alt. High Plank Shoulder Taps
2 Wall Walks
Then 1 Round:
10 MB Deadlifts
10 MB Power Cleans
10 MB Front Squats
10 MB Push Press
10 Wall Balls
Handstand Walk (10 Minute practice!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation or Wall Walk
Advanced – Max Distance Walk
Metcon (Time)
“TRYPTOPHAN”
7 Rounds:
11 Handstand Push-Ups or HRPU (RX+ Weighted Push Up)
26 Wall Balls (20/14)
20 Burpees
-Scaled-
7 Rounds:
11 Push Ups (using box/bench)
16 Wall Balls (14/10)
10 Up-Downs