Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
10 Up-Downs
Then 2 Rounds:
10 Dead Bugs
5 Bootstappers
10 Glute Bridges
5/5 SL V-Ups
Then 2 Rounds w/ Empty Bar:
5 RDL (pause :02 at knee)
5 Muscle Cleans
5 Good Mornings
Sumo Deadlift (3 x 4 @ 75-80% of 1RM)
*Controlled eccentric
Metcon (Time)
5 Rounds:
8 DB Deadlifts (50/35)
10 DB Hang Power Cleans
12 V-Ups
-Scaled-
5 Rounds:
8 DB Deadlifts (25/15)
10 DB Hang Power Cleans
12 Tuck Ups