3/17/21 At-Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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