Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
400m Run
Then 2 Rounds:
10 Alt. Groiners
10 Kipping Swings or Ring Rows
10 Supermans
Then 2 Rounds:
10 Glute Bridges
5 Pull Ups
5 Back Squats (:03 Eccentric) (Empty Bar)
Back Squat (3-3-3)
*Start Moderate-Heavy and Build to a Heavy Triple.
Metcon (Time)
For Time:
15-12-9-12-15
DB Front Squat (50/35)
C2B Pull-Up
*After each full set, complete 10 Up-Downs
**15:00 time cap.
-Scaled-
For Time:
15-12-9-12-15
DB Front Squat (25/15)
Pull-Ups or Ring Rows
*After each full set, complete 5 Up-Downs
**15:00 time cap.