Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
5 Up/Down Dog
5/5 ½ Kneeling Bottoms Up KB Press
10 Light-Moderate KB Swings
5/5 Split Squats
Then, 2 Rounds w/ Empty Bar:
3 Strict Press (Hold Lockout :02)
3 Push Press (:03 Eccentric)
Strict Press (5-5-5-5)
*Build to a challenging set of 5 reps!
Metcon (Time)
3 Rounds:
12 Push Press (115/75)
24 KB Swing (53/35)
36 Alt. Lunges
-Scaled-
3 Rounds:
12 Push Press (75/55)
18 KB Swing (26/18)
24 Alt. Lunges