Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 HK
10 BK
10 Jump Squats
Then 2 Rounds:
10 Scap Push-Ups
8 Slow Push-Ups
6 Slow Dead Bugs
Bench Press (4 x 5 @ 80-85% of 5RM)
*:03 eccentric all reps
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 Box Jumps (30/24)
10 HRPU
15 V-Ups
-Scaled-
15 Min AMRAP:
5 Box Jumps (18/12)
10 HRPU or Band Assisted Push Ups
10 V-Ups or Sit Ups