Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 HK, BK, JJ
Then, 2 Rounds:
3 Inch Worms
10 Bootstrappers
10 Tuck Up
5 Sumo RDL (:03 eccentric)
5 SDHP
Sumo Deadlift (Build to a challenging set of 5 reps!)
WOD Warm Up
2 Rounds 5 Reps w/ Empty Bar:
5 Strict Press (hold lockout :01)
5 Push Press (:03 eccentric)
Metcon (Time)
Buy In: 400m Run
Then, 21-15-9…
Shoulder to Overhead (95/65)
Sumo Deadlift High-Pull
Sit-Ups
Cash Out: 400m Run
-Scaled-
Buy In: 200m Run
Then, 15-12-9…
Shoulder to Overhead (65/45)
Sumo Deadlift High-Pull
Sit-Ups or Tuck Ups
Cash Out: 200m Run