Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 Alt. High Plank Shoulder Taps
:30 Active Bar Hang
10 Tuck Ups
Then 2 Rounds:
5 Scap Pull Ups
5 Supermans
5 Ring Rows (hold :02)
5 Kipping Swings
5 K2E
Then, 5-10 Pull Ups or Jumping Pull Ups (:03 eccentric)
Weighted Pull-ups (3 x 8 AHAP)
Metcon (Time)
5 SETS:
ON A 3:00 RUNNING CLOCK…
200m Run
12 TTB
Max High Plank Hold in remaining time…
(Rest :30 b/t Sets)
-Scaled-
5 SETS:
ON A 3:00 RUNNING CLOCK…
100-200m Run (1:00 cap)
12 K2E or Tuck Ups
Max High Plank Hold in remaining time…
(Rest :30 b/t Sets)