Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 JJ
10 “Partner” Sit Ups
Partner SU Race!
Then 2 Rounds:
5 RDL (:03 eccentric)
5 Pendlay Row (pause :02 @ chest)
:20 Hollow Hold
Pendlay Row (4 x 5 AHAP)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
-Scaled-
25-20-15-10-5
Double Unders
50-40-30-20-10
Sit Ups
OR
50-40-30-20-10
Single-unders or Plate Hops
Sit-ups
OR
50-40-30-20-10
Single-unders or Plate Hops
25-20-15-10-5
Sit-ups