Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
ON A 5:00 RUNNING CLOCK:
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
Then, 10 Alt. SA DB Power Clean & Press (Light-Moderate weight).
Metcon (AMRAP – Reps)
5 SETS, (:45 ON / :15 OFF):
MOVT 1 – Alt. Sit Throughs
MOVT 2 – Single DB Push Press*
MOVT 3 – Alt. SA DB Power Clean
MOVT 4 – Cardio Choice
-Rest 1:00 b/t Sets-
*Hold DB Across Chest
**1 Set = all 4 Movements
Finisher
4 SETS:
15 Single DB Curls
Immediately into…
:15 Top-Of-Curl Hold
-Rest as Needed b/t Sets-