Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Inch-Worms
10 Alt. Windmills
Then, 2 Rounds w/ Light-Moderate DB:
7/7 Sumo-Stance RDL
6/6 Half Kneeling Single Arm Curl to Arnold Press
5/5 Single Leg Glute Bridges
:30 Quad Heel Taps
Then, 8 Tempo Sumo Deadlifts @ 50% or less.
Sumo Deadlift (3 x 3 @ 85% of 3RM)
*:03 eccentric.
Metcon (Time)
“Dumbbell DT”
5 Rounds:
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Shoulder to OH
-Scaled-
5 Rounds:
6 DB Deadlifts (35/20)
6 DB Hang Power Cleans
6 DB Shoulder to OH
*16 min time cap.