Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
20 Single Unders
10 Scap Pull-Ups or Scap Ring Rows
20 Single Unders
10 Kipping Swings or :20 Active Hang
20 Single Unders
10 Kipping Pull Ups or Ring Rows
Then 2 Rounds:
20 Alt. High Plank Shoulder Taps
5/5 KB Deadlift
10 Burpees
5/5 KB Swing
Weighted Pull-ups (3 x 5-8 AHAP)
*:03 Eccentric
Metcon (No Measure)
20 Min EMOM:
MIN 1 – 5 Muscle-Ups
MIN 2 – 40 Double Unders (:50 cap)
MIN 3 – 20 KB Swings (70/53)
MIN 4 – 20 Push Ups
MIN 5 – :50 Single Arm KB Suitcase Hold*
*Switch arms at :25 mark.
-Scaled-
20 Min EMOM:
MIN 1 – 7 Pull Ups or 10 Ring Rows
MIN 2 – 20 Double Unders or 40 Single Unders (:50 cap)
MIN 3 – 20 KB Swings (26/18)
MIN 4 – 20 Push Ups to Bench/Box
MIN 5 – :50 Single Arm KB Suitcase Hold*
*Switch arms at :25 mark.