Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
20 JJ
Then 2 Rounds:
5 Slow Push Ups
5 KB Deadlifts
5/5 KB Floor Press
5 KB Swings
5/5 Bodyweight Split Squats
Bench Press (5-5-3-2-2)
*Pause :02 @ first two reps.
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
17 Min AMRAP:
25 KB Swings (70/53)
50 Alt. Lunges
25 Box Jump Overs (20)
*Partners perform the workout gauntlet style. P2 begins the KB Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete a 400m Run together!
-Scaled-
IN TEAMS OF 2…
17 Min AMRAP:
15 KB Swings (26/18)
30 Alt. Lunges
15 Box Jump Overs (12)
*Partners perform the workout gauntlet style. P2 begins the KB Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.
**After each full round, partners will complete a 200m Run together!