Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Inch Worms
6/6 ½ Kneeling Bottoms Up KB Press (light)
5 Up/Down Dog
2 Wall Walks
Then 2 Rounds w/ Bar:
5 Deadlifts (Pause @ knee both directions)
5 Good Mornings
Handstand Push-ups (Learn the skill!)
*If Proficient, practice Kipping HSPU (3 x 5-10)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
-Scaled-
21-15-9
Deadlift (95/65)
HSPU or Seated DB Strict Press (20/15)
OR
15-12-9
Deadlift (95/65)
HSPU or Seated DB Strict Press (20/15)