Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 HK
30 BK
10 Partner Push Ups
10 Partner Sit Ups
Then 2 Rounds:
5/5 SA DB Floor Press
5 Up-Downs
10 Kipping Swings or Hollow Rocks*
*RD2: K2E or Hanging Knee Raises
Bench Press (10-10-10)
*Start Moderate, build to Heavy
Metcon (Time)
2 Rounds:
800m Run
30 Burpees
20 TTB
Goal (Fittest) → Fittest coming in at 12:00 or less! The Run should be completed in no greater than 4:00. Burpees and TTB are unbroken.
Goal (All) → All athletes should be looking at 14:00 or less. Scale run to be completed in 4:00-4:30. Break Burpees/Up-Downs into 3 sets max.
-Scaled-
2 Rounds:
400m Run
30 Up-Downs
20 K2E or Tuck Ups