Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Foam Roll Lats
3:00 Foam Roll Quads/ Hamstrings
1:00 Child’s Pose
Then 1 Round:
100m Row
20 Front Jacks
5/5 KB Deadlift
5/5 KB High Pull
5/5 KB Swing
10 Hollow Rocks
Kettlebell Snatch (Learn the skill!)
(Swing + High Pull + Snatch)
*If Proficient, build to a challenging 3L/3R.
Metcon (Time)
3 Rounds (21:00 Cap):
500m Row
20 Mt. Climbers (L + R = 1 Rep)
40 Sit-Ups
80 Double Unders
(Rest 1:00 b/t Rounds)
GROUP GOAL → All athletes should be done in 21:00 or less today. Scale back if you’re still feeling beat up from Murph! Our Row should be done in 2:30 or less today. Mt. Climbers should be steady and controlled. Sit-Ups should be done in 1-2 sets. Let’s keep our Double Unders to no more than 3 Sets today.
-Scaled-
3 Rounds (21:00 cap):
350m Row
20 Mt. Climbers (L + R = 1 Rep)
30 Sit-Ups or Tuck Ups
40 DU/Attempts, DU Taps, or 80 Singles
(Rest 1:00 b/t Rounds)