Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
10 Alt High Plank Shoulder Taps
10 Up-Downs
Then 2 Rounds:
5 HRPU
5/5 Single Leg Glute Bridges
5 RDL (:03 eccentric)
Deadlift (5-5-4-3-3)
Metcon (Time)
FOR TIME (15 min cap):
50 Box Jumps (20/18)
400m Run
50 Hand Release Push-Ups
400m Run
50 Box Jumps
-Scaled-
FOR TIME (15 min cap):
30 Box Jumps or Alt. Step Up (18/12)
200m Run
20 Hand Release Push-Ups
200m Run
30 Box Jumps or Alt. Step Ups