Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
20 HK
8 RDL (:03 eccentric)
10 Alt. Box Step-Ups
8 Kipping Swings or Hollow Rocks
2 Rounds:
20 BK
8 Pendlay Row (Pause :02 at Chest)
10 Lateral Box Step-Ups
8 Pull Ups or Ring Rows
Pendlay Row (5-5-5-5)
Build to a challening set of 5 reps!
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
10 C2B Pull Ups
16 Box Jumps (24/20)
400m Run
*Goal (Fittest)* → Fittest should be looking to do 5+ Rounds today. Keep the Runs to 1:45 minute or less. Pull Ups should be unbroken and moving with purpose on Box Jumps. Should really be able to push a bit harder than you want too today.
*Goal (All)* → All athletes are looking to complete 4+ Rounds today. Keep the Runs right around 2:00 minutes. Pull Ups no more than 2 Sets here. Box Jumps or Step Ups should be consistent with minimal rest needed during the movement.
-Scaled-
16 Min AMRAP:
10 Jumping Pull Ups, Band-Assisted Pull Ups, or Ring Rows
16 Box Jumps or Alt. Step Ups (18/12)
200m Run