Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
:45 Row (Easy-Moderate Pace)
5 Up/Down Dog
10 Scap Pull-Ups or Scap Ring Rows
10 Tuck-Ups
2 Rounds:
:30 High Plank (RD2: :30 Crab Walk)
10 Alt. Groiners
10 Ring Rows
10 Sit-Ups
Weighted Pull-ups (3 x 5-7 AHAP)
*After each set of pull ups, perform 10 bodyweight Ring, Box, or Bench Dips .
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers (L + R = 1 Rep)
-Scaled-
15 Min AMRAP:
5 Pull-Ups or Ring Rows
10 Sit-Ups or Tuck Ups
20 Mountain Climbers (L + R = 1 Rep)