Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then 2 Rounds:
5 Slow Push Ups
10 V-Ups
5 DBL DB Deadlifts
5/5 DB Bent Row
:30 High Plank Hold
Weightlifting
4 Sets:
12 DB Seesaw Floor Press
12 DB Seesaw Bent Over Row
12 Alt. High Plank Shoulder Taps
Metcon (AMRAP – Reps)
16 Min EMOM:
MIN 1 – :45 Alt. Reverse DB Suitcase Lunges
MIN 2 – :45 Renegade Row (L + R = 1 Rep)
MIN 3 – :45 Sit Ups
MIN 4 – :45 Push Ups