Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 Front Jacks
5 Up-Downs
Then 1 Rounds:
10 Scap Pull Ups or Ring Rows
10 Kipping Swings or Hollow Rocks
Then 2 Rounds:
5/5 DB Sumo DL
5/5 DB Swings
5/5 DB Hang Snatch
5 Pull Ups or Ring Rows
Sumo Deadlift (8-8-6-6)
*Controlled eccentric. No dropping or Touch-N-Go reps.
Metcon (AMRAP – Rounds and Reps)
20 Min EMOM:
MIN 1 & 2 – 400m Run
MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35) + 6 C2B Pull-Ups
MIN 5 – Rest
-Scaled-
20 Min EMOM:
MIN 1 & 2 – 200m Run
MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (20/15) + 6 Jumping Pull Ups or Ring Rows
MIN 5 – Rest