Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 Alt. High Plank Shoulder Taps
5 Push Up to Down Dog
5/5 ½ Kneeling Bottoms Up KB Press (light!)
Then 2 Rounds:
5 Hollow Hold-to-Superman
5 Scap Pull Ups or Scap Ring Rows
5 Kipping Swings
5 Pull Ups or Ring Rows
Handstand Push-ups (Learn the skill!)
Already proficient, practice HS walks!
Handstand Walk (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
5 HSPU or 2 Wall Walks
10 Wall Balls (20/14)
15 Pull ups
-Scaled-
13 Min AMRAP:
5 Pike Push Ups or DB Strict Press (25/15)
10 Wall Balls (14/10)
15 Jumping Pull Ups or Ring Rows