Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
50m Walk on Heels
50m Walk on Toes
Then 2 Rounds:
20 Crossbody Mountain Climbers
10 Bootstrappers
5 Scap Push Ups
5 MB Thrusters
Metcon (Time)
IN TEAMS OF 2…
For Time (30:00 cap):
800m Run Carrying WB
80 Wall Balls (20/14)
80 Push-Ups
60 Wall Balls
400m Run Carrying WB
40 Synchro Push-Ups
40 Wall Balls
800m Run Carrying WB
*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are and each perform 6 Burpees.
-Scaled-
IN TEAMS OF 2…
For Time (30:00 cap):
400m Run Carrying WB
80 Wall Balls (14/10)
80 Band Assisted Push-Ups
60 Wall Balls
400m Run Carrying WB
40 Band Assisted Push-Ups
40 Wall Balls
400m Run Carrying WB
*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are and each perform 6 Up-Downs.