Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
8 Up/Down Dog
8 Alt. Pass Through Lunges
8 Ring Rows
8 Up-Downs
8 PVC Muscle Snatches
Then, 2 Rounds:
8 Single DB RDL
8 Jumping Pull Ups
8 Single DB Bent Row
8 Alt. DB Snatch
Supinated Pendlay Row (4 x 6 AHAP)
*Pause at chest all reps.
Metcon (Time)
3 Rounds (10 min cap):
20 Alt. DB Snatch (50/35)
15 Pull-Ups
20 Alt. DB OH Lunges*
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).
-Scaled-
3 Rounds (10 min cap):
20 Alt. DB Snatch (25/15)
15 Jumping Pull-Ups or Ring Rows
20 Alt. DB OH Lunges* or Bodyweight Alt. Lunges
*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).