Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
20 High Knees
:30 High Plank
8 Scap Pull-Ups (RD2: Kipping Swings, RD3: 8 Pull Ups)
4 Up-Downs
4 Alt. Sit Out & Press (w/ light KB)
Turkish Get Up (10 min to establish a challenging 1L/1R)
Metcon (Time)
4 Rounds (20:00 time cap):
400m Run
21 Sit-Ups
15 Pull-Ups
9 Up-Downs
-Scaled-
4 Rounds (20:00 time cap):
200m Run
21 Sit-Ups or Flutter Kicks (L + R = 1 Rep)
10 Band Assisted Pull-Ups, Jumping Pull Ups, or Ring Rows
9 Up-Downs