Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Groiners
5 MB Front Squats
10 Ring Rows
5 RDL w/ Empty Bar
Then 2 Rounds:
:10 MB Bottom of Squat Hold (Chest up!)
10 MB Push Press
5 Pendlay Rows w/ Empty Bar @ 21X1
Pendlay Row (4 x 6 AHAP)
*Controlled Eccentric!
Metcon (AMRAP – Rounds)
14 Min AMRAP:
22 Wall Balls (20/14)
22 Pull-Ups
22 Burpees
FITTEST GOAL → Our fittest athletes will look to complete 4-4.5 rounds for this workout. The Wall Balls should be completed unbroken each set. The Pull-ups should start unbroken and over time athletes may look to complete these in 2 sets. The Burpees should be completed in 1:15 or less each round.
GROUP GOAL → All athletes will look to complete 3-3.5 rounds for this workout. The Wall Balls should be completed in 1-2 sets. The Pull-ups should be completed in 2-3 sets. The Burpee/Up-Down should be completed in 1:30 or less each round.
-Scaled-
14 Min AMRAP:
22 Wall Balls (14/10)
22 Ring Rows
22 Up-Downs