Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK
20 BK
10 Up-Downs
10 Alt. Groiners
Then, 1 Round:
5 Scap Pull Ups or Scap Ring Rows
5 Kipping Swings or Hollow Rocks
5 K2E
Then, 2 Rounds w/ Empty Bar:
6 Alt. Back Rack Lunges
6 Back Squats @ 32X1
Back Squat (4 x 3 @ 80-85% of 1RM)
*Pause :02 first two reps.
(1RM established 8/24/21.)
Metcon (Weight)
16 Min EMOM
MIN 1 – 25 Ball Slams (20/14)(RX+ 40/25)
MIN 2 – 15 TTB
MIN 3 – 5 Up-Downs + 10 Alt. DB Step-Ups (50/35)
MIN 4 – Rest
-Scaled-
16 Min EMOM
MIN 1 – 18 Ball Slams (14/10)
MIN 2 – 15 K2E or Lying Leg Raises
MIN 3 – 5 Up-Downs + 10 Alt. DB Step-Ups (25/15)
MIN 4 – Rest