Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then, 2 Rounds:

10 Paused Jump Squats

5/5 DB OH Split Squats

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

20 Alt. High Plank DB Taps

21 Single DB Front Squats (35/25)

-Rest 1:00-

3 Min AMRAP:

Max Effort Bottom of Squat Hold (RX+ hold DB)

*Every time you break 3 Burpees

-Rest 1:00-

8 Min AMRAP:

20 DB OH Alt. Lunges (10 Reps L arm, 10 Reps R arm)

21 Single DB Front Squats (35/25)
-Scaled-

*Sub Up-Downs for Burpees

* DB (15/10)