Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race! (Best of 3)

Then, 1 Round:

10 Tuck Ups

10 KB Swings

1:00 Alt. Down Dog Calf Stretch

Double-Unders (Learn the skill!)

If proficient, 5 attempts to establish a new DU PR!

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

60 DU

40 V-Ups

20 KB Swings (53/35)(RX+70/53)

10 Cal Row

FITTEST GOAL → The fittest will look to get around 4-5+ rounds. Double Unders and V-Ups will be kept unbroken throughout. KB Swings unbroken to start, possibly breaking up into 2 sets at most towards final rounds.

GROUP GOAL → Most will be getting around 3-4 rounds. These athletes should look to keep their movements smooth throughout the workout and really strive to minimize rest when completing the Row. Choose a jump rope modification that keeps effort to about 1:00 or less. V-Ups and KB swings in 1-2 sets.
-Scaled-

18 Min AMRAP:

30 DU/Attempts or 60 DU Taps or 75 SU

40 Alt. SL V-Ups or Tuck Ups

20 KB Swings (26/18)

10 Cal Row