Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
8 Up-Downs
8 KB Deadlifts
8 Scap Pull-Ups
2 Rounds:
6 Burpees
6 KB Swings
3 Strict Pull-Ups or 6 Ring Rows
Muscle-ups (Practice the skill!)
*Advanced*
2-3 SETS FOR QUALITY:
2-4 Strict Chest to Bar Pull-Ups
2-4 Kipping Chest to Bar Pull-Ups
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle Ups
*Beginners/Intermediate*
3 SETS FOR QUALITY:
2-4 Kipping Swings
2-4 Kipping Pull Ups
Metcon (Time)
10 Rounds:
3 Muscle-Ups or 6 C2B Pull Ups
6 Burpees to Plate (25)
9 KB Swings (70/53)
*Looking for movements/loads that can be done unbroken!
-Scaled-
10 Rounds:
6 Jumping Pull Ups or Ring Rows
6 Up-Downs to Plate (10)
9 KB Swings (26/18)