Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Jog

10 Cross-Body Mt. Climbers (L + R = 1 Rep)

5/5 Split Squats w/ Light DB

10 Tuck Ups

Then, 2 Rounds:

6 “Partner” Push Ups

-Rest :30-

:15 Bottom of Push Up Hold (just above floor, elbows tight!)

Floor Press (3 x 10-12 AHAP)

*Alternating SA Presses. Non-working DB remains at extension.

Metcon (Time)

4 Rounds:

12 Alt. Box Step Overs (50/35) (20/18)

100m Run

12 V-Ups

100m Run

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

12 Alt. Box Step Overs (20/15) (18/12)

100m Run

12 Tuck Ups

100m Run

(Rest 1:00 b/t Rounds)