Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
20 Lateral Hops
10 Partner Push Ups
Partner SU Race!
Then 1 Round:
10 Scap Pull Ups or Ring Rows
10 Kipping Swings or Hollow Rocks
10 Jumping Pull Ups or Ring Rows
Then 1 Round:
10 DBL DB Deadlifts
10 DBL DB Power Clean
10 DBL DB Push Press
Double-Unders (Learn the skill!)
*If proficient, 4 x ME.
**After each attempt, complete a set of 7/7 KB Cross-Body RDL.
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
20 Min AMRAP:
8 Pull-Ups
8 Push Ups
8 DB Clean & Press (50/35)
*Partner 1 completes AMRAP while Partner 2 runs 400m. Once P2 completes run, partners switch roles.
-Scaled-
IN TEAMS OF 2…
20 Min AMRAP:
8 Assisted/Jumping Pull-Ups or Ring Rows
8 Push Ups
8 DB Clean & Press (25/15)
*Partner 1 completes AMRAP while Partner 2 runs 200m. Once P2 completes run, partners switch roles.