Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
100m Jog
10 Cross-Body Mt. Climbers (L + R = 1 Rep)
5/5 Split Squats w/ Light DB
10 Tuck Ups
Then, 2 Rounds:
6 “Partner” Push Ups
-Rest :30-
:15 Bottom of Push Up Hold (just above floor, elbows tight!)
Floor Press (3 x 10-12 AHAP)
*Alternating SA Presses. Non-working DB remains at extension.
Metcon (Time)
4 Rounds:
12 Alt. Box Step Overs (50/35) (20/18)
100m Run
12 V-Ups
100m Run
(Rest 1:00 b/t Rounds)
-Scaled-
4 Rounds:
12 Alt. Box Step Overs (20/15) (18/12)
100m Run
12 Tuck Ups
100m Run
(Rest 1:00 b/t Rounds)