Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
10 Up-Downs
10 Hollow Rocks
10 Supermans
Then, 2 Rounds:
5/5 SA DB Power Cleans
10 Scap Pull-Ups or :15 Active Bar Hang
Then, 2 Rounds:
5/5 SA DB Swings
5 K2E or Tuck Ups
Toes-To-Bar (Learn the skill!)
A continuation of last weeks Kipping practice!
Beginners: Kipping for K2E/TTB
Intermediate/Adv: Kipping K2E + TTB + K2E + TTB
3 x (2+2+2+2)*
*After each working set, :15-:30 Hanging L-Sit from rig!
Metcon (AMRAP – Reps)
4 Rounds:
1:00 – Max DB Power Cleans (50/35)
1:00 – Max Sit Ups
1:00 – Max DBL DB Swings
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
:45 – Max DB Power Cleans (25/15)
:45 – Max Sit Ups or Flutter Kicks
:45 – Max DBL DB Swings
(Rest 1:00 b/t Rounds)