Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:30 Row
6 Wall Balls
6 Alt. Reverse Lunges
Then 2 Rounds w/ Empty Bar:
5 Sumo-Stance RDL
5 Sumo-Stance High Pulls
3 Strict Press
3 Push Press
Sumo Deadlift High Pull (1 x 5)
10 min to find appropriate load for 5 consecutive reps!
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS:
1:00 Wall Ball (20/14)
1:00 Sumo Deadlift High Pull (75/55)
1:00 Alt. Front Rack Reverse Lunges
1:00 Push Press
1:00 Cal Row
(1:00 Rest b/t Rounds)
*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.
-Scaled-
IN TEAMS OF 2…
5 ROUNDS FOR MAX REPS:
1:00 Wall Ball (14/10)
1:00 Sumo Deadlift High Pull (45/35) or DB SDHP (25/15)
1:00 Alt. Bodyweight Reverse Lunges
1:00 Push Press or DB Push Press
1:00 Cal Row
(1:00 Rest b/t Rounds)
*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.