Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
500m Row
10 Hollow Hold-to-Superman
10 Kipping Swings or Ring Rows
10 Pull Ups or Jumping Pull Ups
Then 2 Rounds:
5 Push Ups
10 Alt. Reverse Lunges
5 RDL (:03 Eccentric)
5 Supinated Pendlay Row (pause @ chest)
Supinated Pendlay Row (3 x 8 AHAP)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
250m Row
10 HRPU
10 Pull Ups
10 DB Suitcase Alt. Reverse Lunges (50/35)
-Scaled-
16 Min AMRAP:
200m Row
10 HRPU or Assisted Push Ups
10 Assisted Pull Ups, Jumping Pull Ups, or Ring Rows
10 DB Suitcase Alt. Reverse Lunges (15/10)