Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
5 Inch Worms
10 Glute Bridges
10 Kipping Swings or Straight-Leg Sit Ups
10 K2E
Then 2 Rounds w/ Light-Moderate KB:
5 Deadlifts
5 KB Swings
5 Bent-Over Rows (Pause :02 at chest)
Pendlay Row (3 x 8 AHAP)
Metcon (AMRAP – Rounds and Reps)
ON A 13:00 RUNNING CLOCK…
100 Up-Downs*
Then in remaining time…
AMRAP of:
18 KB Swings (70/53)
9 TTB
*8:00 Cap on Up-Downs.
-Scaled-
ON A 13:00 RUNNING CLOCK…
50-70 Up-Downs*
Then in remaining time…
AMRAP of:
18 KB Swings (26/18)
9 K2E or Lying Leg Raises
*8:00 Cap on Up-Downs.