Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Alt. Cossack Squats

5 Up-Downs

10 Partner Push-Ups

10 Partner Underhand MB Tosses

Then 2 Rounds w/ PVC or Empty Bar:

5 Sumo-Stance RDL

5 Sumo-Stance Good Mornings

Sumo Deadlift (2-2-2-2-2)

*Compare to 1/27/22.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

18 Min AMRAP:

7 Burpees

11 Push-Ups

22 KB Swings (53/35)(RX+70/53)

*Partner 1 Works on the Burpees and Push-Ups while P2 performs the KB Swings. 1 Round = Both partners performing all the reps. The KB may not touch the floor! If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

(Score is Rounds + Reps)

Goal (Fittest) → Fittest can get into 8+ rounds here going fast and unbroken. All engine for this one!

Goal (All) → Everyone should aim to be getting to the 6 round mark. Take rest as needed, but look to find an average pace both partners can sustain! Break the KB swings up into 2-3 sets!
-Scaled-

IN TEAMS OF 2…

*Partner 1 Works on the Burpees and Push-Ups while P2 performs the KB Swings. 1 Round = Both partners performing all the reps. The KB may not touch the floor! If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.