Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
Then, Partner Single Under Race!
Then 2 Rounds:
10 Alt. High Plank Shoulder Taps
5 Scap Pull Ups or Scap Ring Rows
10 Bootstappers
5 Pull Ups or Jumping Pull Ups (:03 eccentric)
5 Push Up to Down Dog
Weighted Pull-ups (3 x 4-8 AHAP)
*Beginners: Skill…Kipping!
Metcon (AMRAP – Rounds and Reps)
On 10:00 Running Clock…
1 Mile Run
Max Double Unders in Remaining Time…
-Rest 2:00-
15 Min AMRAP:
5 Pull-ups (RX+ Muscle Ups)
10 HRPU
15 Air Squats
-Scaled-
On 10:00 Running Clock…
800-1200m Run
Max Single Unders in Remaining Time…
-Rest 2:00-
15 Min AMRAP:
5 Jumping Pull Ups or Ring Rows
10 Push Ups to Box/Bench
10 Air Squats
1-Mile Run (Time)
Max Effort 1-Mile Run