Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Run, Bike, or Row
Then, 1 Round:
20 Deadbugs
20 Bird Dogs
into…
1:00 Alt. Reverse Lunges
:30 DB RDL
1:00 High Knees
:30 DB High Pull
1:00 Air Squats
:30 DB Hang Power Clean
1:00 Burpees
Metcon (AMRAP – Rounds and Reps)
20 Min ARMAP:
1 DB Front Squat
2 DB Hang Power Clean
3 Burpees
*Each round, DB Front Squats increases by 1, DB Hang Power Cleans increases by 2, Burpees increase by 3 reps.
1,2,3…2,4,6…3,6,9…etc.