Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 3 Rounds:
20 Single Unders
5 Up/Down Dog
5/5 Split Squats
5 Burpees
Metcon (No Measure)
Every 2:00 x 10 Min (5 Sets):
10 Up Downs
20 Cross-Body Mt. Climbers (L + R = 1 Rep)
50 Double Unders**
**Beginners, substitute single unders.
-Rest 2:00-
Every 2:00 x 10 Min (5 Sets):
10 Up Downs
20 Alt. Reverse Lunges*
50 Double Unders **
*Beginners, perform at body weight (no additional load). Advanced: Hold single DB, KB, or BP in front rack position.
**Beginners, substitute single unders.
Finisher
5 Sets:
10 High Plank DB Pull Throughs
:30 Low Plank Hold