Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

3 Up-Downs

5/5 SA DB Deadlift

5/5 SA DB Upright Row

5/5 SA DB Bent Row

:20 Hollow Hold

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1:00 – Alt. DB Swings

1:00 – Single DB Bent Row

1:00 – Single DB Flutter Kicks*

*Hold DB at extension above chest

-1:00 Rest b/t Rounds-

Finisher

5 Min AMRAP:

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R