Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 High Knees
30 Butt Kicks
30 Mt. Climbers
Then 2 Rounds:
10/10 Split Squats
8/8 SA Arnold Press (light)
6 Alt. Sit-Throughs (slow!)
1/1 Turkish Getup (bodyweight-light)
Turkish Get Up (10 minutes to build to a challenging 1L/1R)
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
400m Run
30 Sit-Ups
20 Alt. Lunges (Bodyweight)
3/3 Turkish Get-Ups (45/35)
-Scaled-
20 Min AMRAP:
200m Run
20 Tuck Ups
20 Alt. Lunges or Air Squats
2/2 Turkish Get-Ups (10/5)