Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Then…
10 Alt. Cossack Squats
10 MB Push Press
10 Alt. Samson Lunges
10 MB Front Squats
1:00L/1:00R Ankle Mobility
10 MB Thrusters
10 Alt. Elbow Punches (empty bar)
10 MB Thoracic Spine Extensions
https://www.youtube.com/shorts/IWfARPee9Ts
Strength
Front Squat (1 x 1)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Week 9 of 9)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
24 Wall Balls (20/14)
12 TTB
PERFORMANCE GOAL → 1:15-1:45 per round (7+ rounds) with both movements being performed unbroken for nearly the entire WOD!
FITNESS GOAL → 1:45-2:15 (5+ rounds) with movements being performed mostly in two sets, maybe three towards the final minutes!
-Scaled-
12 Min AMRAP:
24 Wall Balls (14/10)
12 K2E