Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 Synchronized Partner Jumping Jacks
10 Partner Sit Ups
10 Alt. Lunge & Reach
10 PT
10 ATW
3/3 Split Jerk w/ PVC
Then 2 Rounds w/ Empty Bar:
10 Alt. Elbow Punches
3 Push Press
3 Push Jerk
3 Split Jerk (Hold split :02)
Split Jerk (3 x 2 @ 85-90% of max Split Jerk)
Metcon (Time)
FOR TIME:
30 Up-Downs
30 Alt. Reverse Lunges
30 Sit-Ups
30 Alt. DB Box Step Ups (50/35)|(24/20)
30 Sit-Ups
30 Alt. Reverse Lunges
30 Up-Downs
-Scaled-
FOR TIME:
20 Up-Downs
20 Alt. Reverse Lunges
20 Sit-Ups
20 Alt. DB Box Step Ups (30/20)|(18/12)
20 Sit-Ups
20 Alt. Reverse Lunges
20 Up-Downs