Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Step Ups
8 Scap Pull Ups or Scap Ring Rows
6 Ring Rows
2 Rounds:
10 Broad Jumps
8 Kipping Swings or Hollow Rocks
6 Tuck Ups
2 Rounds:
10 Box Jumps
8 Kipping K2E (beginners, no kip)
6 Jumping Pull Ups
Toes-To-Bar (Learn the kipping TTB or K2E!)
3 SETS FOR QUALITY:
3-5 Strict TTB
Rest as needed b/t sets.
Then, 3 SETS FOR QUALITY:
5 K2E + TTB*
Rest as needed b/t sets.
*1 Rep = 1 Kipping K2E + 1 Kipping TTB
Metcon (Time)
“Hocus Pocus”
5 Rounds:
13 C2B Pull-Ups
13 Burpees
13 TTB
13 Box Jumps (30/24)
-Scaled-
5 Rounds:
13 Pull-Ups, Jumping Pull Ups, or Ring Rows
13 Up-Downs
13 K2E
13 Box Jumps or Alt. Step Ups (18/12)