Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Jump Rope
Then, 2 Rounds:
5 Inch Worms
5 Hollow Hold-to-Superman
10 Sumo RDL*
5/5 Single Arm Swings**
*Use barbell, DB, KB, or weighted backpack!
**Use DB, KB, or weighted backpack!
Double-Unders (10 Minutes of DU practice!)
Metcon (Time)
Buy in: 800m Run
Then, 5 Rounds:
36 Double Unders
18 DB/KB/BP Swings
9 Hollow Rocks
Cash Out: 800m Run
-Scaled-
Buy in: 400m Run
Then, 5 Rounds:
36 Single Unders or Plate hops, or 18 Double Unders
18 DB/KB/Backpack Swings
9 Hollow Rocks
Cash Out: 400m Run