Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
100m Run
5 Inch Worms
10 Alt. Windmills
5/5 SL Glute Bridges
Then 1 Round:
10 Air Squats (:03 eccentric)
10 Sit Ups
10 Up-Downs
Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)
Deadlift (4 x 2 @ 90%)
Metcon (AMRAP – Reps)
For Reps:
Tabata Goblet Squat (Athlete Choice)
Tabata Sit Ups
Tabata Up-Downs
*Tabata – (:20 ON | :10 OFF), 8 Rounds
*No rest between Tabatas.
-Scaled-
Tabata Air Squat
Tabata Flutter Kicks or Plank Hold
Tabata Up-Downs
*Beginners, rest first round of next Tabata.