Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1 Round:
5 Inch Worms
10/10 SL Glute Bridges
10 Supermans (hold :02)
1 Round:
5/5 ½ Kneeling Bottoms Up KB Press
5 KB Deadlifts (:03 eccentric) (Sumo Stance)
5/5 SA KB Push Press
5 KB Swings
Then 1 Round w/ Empty Bar:
10 Sumo-Stance RDL
10 Sumo-Stance Good Mornings
Sumo Deadlift (3-3-3-3)
*compare to results from 9/1/21.
Metcon (Time)
For Time:
12-15-18-21-24
KB Swing (70/53)
5/5-5/5-5/5-5/5-5/5
SA KB Push Press
-Scaled-
For Time:
9-12-15-18-21
KB Swing (26/18)
5/5-5/5-5/5-5/5-5/5
SA KB Push Press