Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50m Walk on Toes
50m Walk on Heels
10 Scap Push Ups
10 Tuck Ups
1:00 Jump Rope
Then 2 Rounds:
8 Partner Push Ups
8 Partner Sit Ups
DB Bench Press (5-5-5-5-5)
Rannie (Time)
“Rannie”
For Time:
50-40-30-20-10*
Double Unders
Sit-ups
*400m Run After Each Full Round
20:00 time cap.
-Scaled-
In place of DUs…
– Plate Hops
– 1:00 / :50 / :40 / :30 / :20 of DU attmepts
– 100-80-60-40-20 Single Unders
Or…
25-20-15-10-5*
Double Unders
Sit-ups
*200m Run After Each Full Round