Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Jump Rope
Then 5 Min AMRAP:
5 Up-Downs
10 Alt. DB Snatches
10 Alt. Cossack Squats
10 Tuck Ups
Metcon (AMRAP – Reps)
2 SETS
ON A 8:00 CLOCK…
130 Double Unders*
50 Alt Single DB Devil’s Press
30 Alt. Skier Jumps
Max Alt. Single Leg V-Ups in Remaining Time
-Rest 2:00 b/t Sets-
*1:30 Max Time on Double Unders
*Scaled: 65 DU or 130 Single Unders
Cool-Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound