Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 JJ
1:00 Down Dog Calf Stretch
Partner Single Under Race: Best of 3!
Then 2 Rounds:
10 Band Pull Aparts
5 Kipping Swings or Hollow Rocks
5 Supinated Ring Rows @ 3131
:15 Bottom of Chin Up Hang
Weighted Chin-Ups (3-4 x 5 AHAP)
Metcon (Time)
For Time:
55-65-75-65-55
Double Unders
20-15-10-15-20
C2B Pull-Ups
-Scaled-
For Time:
Double Unders (25-30-35-30-25)
or
Single Unders (55-65-75-65-55)
20-15-10-15-20
Pull-Ups, Jumping Pull Ups, or Ring Rows