Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5 Scap Pull Ups or Scap Ring Rows

10 Alt. Reverse Lunges

5 Kipping Swings or Hollow Rocks

5 Slow Push Ups

5 Pull Ups or Ring Rows

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (:03 eccentric)

Supinated Pendlay Row (3-4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Front Rack Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Front Rack Lunges (65/55)