Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Up-Downs
20 Alt. High Plank Shoulder Taps
2 Wall Walks
Then 1 Round:
5 Scap Pull Ups or Ring Rows
5 KB Deadlifts
5 KB Front Squats
10 Kipping Pull Ups or Ring Rows
10 KB Swings
10 Single KB Thrusters
Handstand Walk (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation or Wall Walk
Advanced – Max Distance Walk
Handstand Push-ups (Learn the skill!)
Metcon (Time)
9-18-36
HSPU
Pull Ups
Wall Balls (20/14)
KB Swings (70/53)
-Scaled-
9-18-27
Pike Push Up or DB Strict Press (25/15)
Band-Assisted/Jumping Pull Ups or Ring Rows
Wall Balls (14/10)
KB Swings (26/18)