Beacon MMA & CrossFit Turbocharged – CrossFit
10 Alt. Cossack Squats
10 Scap Push Ups
10 Cat Cows
Then, 3 Min Partner AMRAP:
6 Burpees over MB (you go, I go)
6 Partner Wall Balls
Back Squat (6-6-6)
Tempo @ 22X1
*Start Light and build to Moderate.
20 Wall Balls (20/14)
PERFORMANCE GOAL → These athletes should be shooting for under 12:00 today. Wall Balls should be unbroken and Burpees should be performed fast!
FITNESS GOAL → Athletes in this category should look to complete today’s workout in about 13:00 – 15:00. Try to go unbroken on the first couple rounds of Wall Balls, and when you need to break in the later rounds, keep to 2 sets. Stay steady at the Burpees/Up-Downs and look to always be done with them under or at 1:30.
15 Wall Balls (14/10)