Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 3 Rounds:
5 Single DB RDL (:03 eccentric)
5 Push Ups
5 Inch Worms
5/5 DB Renegade Row*
*Complete 5 rows (L) while right hand rests on floor, then complete 5 rows (R) while left hand rests on floor.
Metcon (Weight)
2 Rounds…
E2MOM x 10 MIN:
10 Single DB Bent Rows
10 Burpees
10 V-ups
-Rest 1:00 b/t Rounds-
Finisher
5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext
* 1 set = both movements.