Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
10 Alt. Bird Dogs
Then, 2 Rounds:
10 Alt. Groiners
8 Alt. Curtsy Squats
6/6 SL Glute Bridges
4 MB Thrusters
Back Squat (6-6-6)
Tempo @ 32X1
Metcon (Time)
4 Rounds:
15 Up-Downs
40 Unbroken Wall Balls (20/14)*
(Rest 1:30 b/t Rounds)
*Anytime athletes breaks by dropping ball or stopping the unbroken reps, must run 100m then continue the set.
Goal (Fittest) → Fittest should be looking to keep both the Up-Downs and Wall Balls Unbroken. If they do break on the Wall Balls the Run should be completed under :30 seconds. 14:00 minutes or less on this one.
Goal (All) → All athletes should be looking to complete the Up-Downs in 2 Sets max. Our Wall Balls should be completed in no more than 2 Sets ideally. Runs should be done at :30 or less. Look to complete under 16:00 today.
-Scaled-
4 Rounds:
10 Up-Downs
40 Wall Balls (14/20)
(Rest 1:30 b/t Rounds)