Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
5 Inch Worms
10/10 SL Glute Bridges
Then, 2 Rounds
5 KB Deadlifts
5 KB Swings
Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)
Deadlift (5-5-3-2-2-1)
Metcon (Time)
5 Rounds:
15 KB Swings (70/53)
25 Sit-Ups
35 Double Unders
-Scaled-
5 Rounds:
10 KB Swings (26/18)
15 Sit-Ups
20 Double Unders or 35 Single Unders