Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
:30 Row (Arms Only)
10 Alt. Box Step Ups
10 Supermans
:30 Row (Legs Only)
8 Alt. Lateral Box Step Overs
8 RDL
1:00 Row (Full Stroke)
6 Alt. Lunges
6 Box Jumps
6 Pendlay Row (Hold :02)
Pendlay Row (15:00 to build to a heavy set of 5 reps.)
Metcon (Time)
5 Rounds:
16 Alt. DB Step-Ups (35/20)/(24/20)
16 Box Jump Overs
16 Cal Row
(Rest 1:00 b/t Rounds)
Goal (Fittest) → 18:00 or less including rest. Fast, unbroken movement on the Step-Ups and BJOs. Under 1:00 to complete row.
Goal (All) → 20:00 or less including rest. Find a moderate pace to allow athletes to keep moving until rest period. Break BJOs into 2-3 sets max. 1:15 or less to complete row.
-Scaled-
4 Rounds:
16 Alt. DB Step-Ups (20/15)/(18/12)
16 Box Jump Overs
16 Cal Row
(Rest 1:00 b/t Rounds)