2/9/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 Single Unders

10 Scap Pull-Ups or Scap Ring Rows

20 Single Unders

10 Kipping Swings or :20 Active Hang

20 Single Unders

10 Kipping Pull Ups or Ring Rows

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

5/5 KB Deadlift

10 Burpees

5/5 KB Swing

Weighted Pull-ups (3 x 5-8 AHAP)

*:03 Eccentric

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 5 Muscle-Ups

MIN 2 – 40 Double Unders (:50 cap)

MIN 3 – 20 KB Swings (70/53)

MIN 4 – 20 Push Ups

MIN 5 – :50 Single Arm KB Suitcase Hold*

*Switch arms at :25 mark.
-Scaled-

20 Min EMOM:

MIN 1 – 7 Pull Ups or 10 Ring Rows

MIN 2 – 20 Double Unders or 40 Single Unders (:50 cap)

MIN 3 – 20 KB Swings (26/18)

MIN 4 – 20 Push Ups to Bench/Box

MIN 5 – :50 Single Arm KB Suitcase Hold*

*Switch arms at :25 mark.

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