Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

Then 5 Min AMRAP:

5 Up-Downs

10 Alt. DB Snatches

10 Alt. Cossack Squats

10 Tuck Ups

Metcon (AMRAP – Reps)

2 SETS

ON A 8:00 CLOCK…

130 Double Unders*

50 Alt Single DB Devil’s Press

30 Alt. Skier Jumps

Max Alt. Single Leg V-Ups in Remaining Time

-Rest 2:00 b/t Sets-
*1:30 Max Time on Double Unders

*Scaled: 65 DU or 130 Single Unders

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound