Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
250m Row
Then 2 Rounds:
10 Alt. Lunges
10 Alt. Cossack Squats
5 HRPU
5 Scap Pull Ups or Scap Ring Rows
Then 2 Rounds:
10 Alt. Box Step Ups
10 Tuck Ups
5 HRPU
5 Kipping Swings or Hollow Rocks
Bench Press (5-5-4-3-3)
*15 min to build to a challenging set of 3 reps!
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1 – :40 Max Cal Row
Min 2 – :40 Max Alt. DB Box Step Overs (20/18)(50/35)
Min 3 – :40 Max TTB
Min 4 – :40 Max Burpees
1 Cal = 1 Rep
-Scaled-
16 Min EMOM:
Min 1 – :40 Cal Row
Min 2 – :40 Alt. DB Box Step Overs (18/12)(25/15)
Min 3 – :40 K2E
Min 4 – :40 Up-Downs
1 Cal = 1 Rep