Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
LINE DRILLS:
Walking Knee Hug
Walking Quad Stretch
BK
HK
Power Skip
Then 2 Rounds:
5 Scap Pull Ups or Scap Ring Rows
5 Jumping Pull Ups or Ring Rows
5/5 Split Squats
5 Partner Push Ups
Metcon (Time)
IN TEAMS OF 2…
FOR TIME:
1 Mile Partner Plate Run (8:00 cap)
Immediately Into…
100 Strict Pull-Ups
150 HRPU
200 Alt. Plate Step-Ups (45/35)|(24/20)
Immediately Into…
1 Mile Partner Plate Run (8:00 cap)
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.
*35:00 time cap.
-Scaled-
IN TEAMS OF 2…
FOR TIME:
800-1200m Partner Plate Run (8:00 cap)
Immediately Into…
100 Band Assisted Pull-Ups or Ring Rows
100 HRPU or Band Assisted Push Ups
100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups
Immediately Into…
800-1200m Partner Plate Run (8:00 cap)
*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.
*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.
*35:00 time cap.