Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
15 Jumping Jacks
10 Scap Push-Ups
5/5 SA DB Press
Then, 2 Rounds:
5 Muscle Clean
10 Alt. Elbow Punches
5 Push Press (:03 eccentric)
5 Barbell Bent Row
5 Push Up to Down Dog
Strict Press (4 x 3 @ 31X1)
*Moderate Load
Metcon (AMRAP – Rounds and Reps)
10 Min EMOM:
MIN 1 – 14 DB Push Press* (50/35)
MIN 2 – 7 Renegade Rows
(Rest 1:00)
4 Min AMRAP:
4 Up-Downs
4 DB Push Press*
*Choose load that allows you to go unbroken!
-Scaled-
10 Min EMOM:
MIN 1 – 10 DB Push Press* (25/20)
MIN 2 – 5 Renegade Rows
(Rest 1:00)
4 Min AMRAP:
4 Up-Downs
4 DB Push Press*