Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Cal Row
10 Alt. High Plank Shoulder Taps
10 Tuck ups
5 Partner Push Ups
10 Kipping Swings or Hollow Rocks
Bench Press (3 x 5 @ 85-90% of 5RM)
* Tempo @ 21X1
*Heavy 5-Rep established 11/6/21
WOD Warm Up
2 Rounds w/ Light-Moderate DBs:
5/5 SA DB Sumo Deadlift
5/5 SA DB Swings
Metcon (Weight)
16 Min EMOM:
Min 1 – 15 TTB
Min 2 – 15 KB Swings (70/53)
Min 3 – 15 Cal Row
Min 4 – :45 High Plank
-Scaled-
16 Min EMOM:
Min 1 – 15 K2E
Min 2 – 15 KB Swings (26/18)
Min 3 – 12 Cal Row
Min 4 – :45 High Plank