Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK, BK, JJ
5 Inch Worms
Then 2 Rounds w/ Light-Moderate KB:
5/5 Deadlift
5/5 Swing
Then 1 Round:
10 Scap Pull Ups or Ring Rows
:15 Active Bar Hang
10 Kipping Swings or Hollow Rocks
:15 Active Bar Hang
10 Pull Ups, Jumping Pull Ups, or Ring Rows
Weighted Pull-ups (3 x 6 AHAP)
*Controlled eccentric!
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
-Scaled-
3 Rounds:
200m Run
21 Kettlebell Swings (26/18)
12 Jumping Pull Ups or Ring Rows