Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 Jumping Jacks
20 Alt. High Plank Shoulder Taps
10 Push Ups
5 Up-Downs
Then 2 Rounds:
5 KB Deadlifts (:03 eccentric)
10 Hollow Rocks
5 KB Swings
5 Tuck Ups
Floor Press (4 x ME @ 75% of load from 4/6/21)
*Leave 1-2 reps in the tank each set!
Metcon (Time)
For Time:
30-25-20-15-10-5
KB Swings (53/35)
Sit-Ups
*After each full set, complete 30 Double Unders.
-Scaled-
For Time:
20-20-15-10-5
KB Swings (26/18)
Sit-Ups or Flutter Kicks
*After each full set, complete 15 Double Unders or 30 Single Unders.