Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
20 Alt. High Plank Shoulder Taps
Then 2 Rounds:
3 Inch Worms
5 Air Squats (:03 eccentric)
10 Bird Dogs
10 Glute Bridges
Then 2 Rounds w/ Empty Bar:
5 Muscle Cleans
5 Back Squats (pause :02 in hole)
Back Squat (5-4-3-2-2)
Build to a challenging double.
*Pause :02 in hole
Metcon (Time)
3 Rounds:
20 DB Front Squats* (50/35)
25 HRPU
*Choose weight that allows 10-15 reps before resting.
-Scaled-
3 Rounds:
20 DB Front Squats (30/20)
15 Band Assisted Push Ups or Push Ups to Bench/Box