Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
Pizza Delivery!
Then 1 Round:
10 Scap Pull Ups
10 Scap Push Ups
10 Hollow Rocks
10 Bootstrappers
Then 1 Round:
5 Pull Ups
5 Push Ups
5 Sit Ups
5 Paused Jump Squats
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Goal (Fittest) → Sub 35:00. This is a real test for those bodyweight Ninjas to battle complete fatigue and fight through the burn/pump they’re going to be facing!
Goal (All) → Sub 40:00. We want to be able to continue moving throughout each round of this workout. Fatigue will obviously set in, but we don’t want to get to a point where we are hitting singles.
-Scaled-
“Mini Barb” (40:00 time cap)
10 Pull Ups or Ring Rows
20 Push Ups
30 Sit Ups
40 Air Squats
*3-minute rest after each round.