Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 High Knees
20 Butt Kicks
20 JJ
200m Run
Then, 2 Rounds:
10 MB Deadlifts
10 MB Alt. Reverse Lunges
10 Up-Downs
10 Alt. High Plank Shoulder Taps
5 Slow Push Ups
Floor Press (3 x 10-15 AHAP)
Metcon (Time)
FOR TIME:
40 Ball Slams (20/14)
30 Burpees
20 Alt. Single DB Box Step-Overs (50/35)(24″/20″)
5 Wall Walks or 15 Push Ups
800m Run
5 Wall Walks or 15 Push Ups
20 Alt. Single DB Box Step-Over
30 Burpees
40 Ball Slams
-Scaled-
30 Ball Slams (14/10)
20 Up-Downs
20 Alt. Single DB Box Step-Overs (20/15)(“18/12”)
3 Wall Walks or 15 Push Ups
400m Run
3 Wall Walks or 15 Push Ups
20 Alt. Single DB Box Step-Over
20 Up-Downs
30 Ball Slams