Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
6 Min EMOM:
MIN 1 – :15 Air Squat + :15 Jump Squats + :15 Squat Hold
MIN 2 – :15 Alt. High Plank Shoulder Taps + :30 High Plank
MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows
Then 1 Round:
8/8 Half Kneeling Bottoms Up KB Press
5/5 Stand-to-Base
Turkish Get Up (Build to a challenging 1/1!)
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
20 Min AMRAP:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
*P1 works while P2 rests. Split work as needed.
-Scaled-
IN TEAMS OF 2…
20 Min AMRAP:
50 Pull-Ups or Ring Rows
50 Push-Ups (box/bench)
50 Sit-Ups
50 Air Squats