Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
1:00 Row (Moderate Pace)
10 Alt. High Plank Shoulder Taps (Slow!)
5 Push-Up to Down Dog
10 Hollow Rocks
1 Wall Walk
Handstand Push-ups (Learn the skill!)
Already proficient, practice HS walks!
Handstand Walk (Learn the skill!)
*Progressions*
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Advanced – HSPU or Max Distance Walk
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – :45 Max HSPU
MIN 2 – :45 Side Plank (L)
MIN 3 – :45 Max Cal Row
MIN 4 – :45 Side Plank (R)
-Scaled-
16 Min EMOM:
MIN 1 – :30 DB Push Press (25/15)
MIN 2 – :30 Side Plank (L)
MIN 3 – :30 Max Cal Row
MIN 4 – :30 Side Plank (R)