Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Min EMOM:
:30 High Knees
:30 Air Squats
Then 2 Rounds w/ light DB:
5 Inch Worms (no push up)
5/5 DB Deadlift
5/5 DB Swing
5/5 DB Renegade Row
Metcon (AMRAP – Reps)
8 Min EMOM:
MIN 1 – DBL DB Swings
MIN 2 – Cardio (Moderate)
-Rest 1:00-
6 Min EMOM:
MIN 1 – DBL DB Renegade Row
MIN 2 – Cardio (Moderate-Hard)
-Rest 1:00-
4 Min EMOM:
MIN 1 – DBL DB Up-Down Deadlift
MIN 2 – Cardio (SPRINT)
Finisher
6 Min EMOM:
MIN 1 – DB Hammer Curl
MIN 2 – L-Sit