Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
10/10 Thoracic Rotations
10 Alt Groiners
10 Alt Samson Lunges
3 Rounds:
10/10 Single Arm DB Strict Press
10/10 Single Arm DB Overhead Lunge
20 Deadbugs
Metcon (No Measure)
4 SETS FOR QUALITY:
3/3 DB Turkish Get-Ups
12/12 Tempo Supported DB Row @2121
1:00 DB Front Rack Hold
30 Sit-Ups (RX+ Weighted)
(Rest As Needed b/t Sets)
Finisher
5 Min EMOM:
20 DB Hollow Flutter Kicks
Max V-Ups in Remaining Time…