Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 JJ
Then 2 Rounds:
10 “Partner” Push Ups
10 “Partner” Jump Squats
Then 2 Rounds:
5 “Palms Up” Ring Rows (:03 eccentric)
5 Kipping Swings
5 Pull Ups (Scaled: Jumping or Band Assisted)
Weighted Chin-Ups (3 x 4-8 AHAP)
Metcon (AMRAP – Rounds and Reps)
Cindy+
IN TEAMS OF 2…
20 Min AMRAP*
5 Pull-Ups
10 Push-Ups
15 Air Squats
*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KBs can not go to ground the entire workout. If KBs are dropped, both athletes must perform 10 Up-Down + Tuck Jumps.
-Scaled-
IN TEAMS OF 2…
20 Min AMRAP*
5 Assisted or Jumping Pull-Ups
10 Assisted Push-Ups
10 Air Squats
*P1 completes a round of Cindy while P2 holds single KB Suitcase or Front Rack Hold (26/18). Once P1 completes a round, athletes switch. KBs can not go to ground the entire workout. If KBs are dropped, both athletes must perform 5 Up-Down + Jumping Jack.