Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then 5 Min AMRAP:
5 Push Ups
5 Air Squats
:20 Bear Crawl
Metcon (6 Rounds for time)
EVERY 4:00 x 6 ROUNDS:
1:00 Cardio Choice
10 DB Floor Press
20 Jump Squats
30 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
(Score is Each Round for Time)
Finisher
3 SETS:
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down
*Keep plate light
-Rest 1:00 b/t Sets-