Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
250m Row (Moderate Pace)
Then 2 Rounds:
5 Push Up to Down Dog
5/5 SA Ring Row
10 Alt. High Plank Shoulder Taps
5 Ring Rows @ 2121
2 Wall Walks
Handstand Push-ups (3-4 Sets: 5-7 HSPU*)
* After final HSPU, :30-:60 HS Hold.
-Progressions-
Beginner – Pike Walk or HS Hold
Intermediate – Box Rotation, Box HSPU, or Wall Walk
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1 – :40 Row (Meters)
Min 2 – 10 HSPU
Min 3 – 15 Ring Rows
Min 4 – :40 Up-Downs
-Scaled-
16 Min EMOM:
Min 1 – :40 Row (Meters)
Min 2 – 10 Pike Push Ups or DB Strict Press (25/15)
Min 3 – 10 Ring Rows
Min 4 – :40 Up-Downs