Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
20 JJ
5 Up-Downs
2:00 Ankle & Calf Stretch/Mobility
1:00 Jump Rope
Then 2 Rounds:
10 Alt. Lunge and Reach
5 MB Front Squats
5 MB Push Press
Pistols (Learn the skill!)
If proficient, 3 x 8 (RX+ weighted)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
19 Wall Balls (20/14)
19 Burpees
50 Double Unders
-Scaled-
15 Min AMRAP:
19 Wall Balls (14/10)
19 Up-Downs
25 Double Under/Attempts or 50 Single Unders