Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Jump Rope

Then 2 Rounds:

10 Hollow Rocks

10 Paused Jump Squats

10 Tuck Ups

10 Alt. Cossack Squats

Metcon (AMRAP – Rounds and Reps)

2 Sets:

10 Min AMRAP…

1:00 Cardio Choice

20 Russian Twists (L+R=1 rep)(RX+ 20/10)

40 Double Unders

20 DB Front Squats

20 Alt. Skier Jumps

-2:00 Rest b/t Sets-

Finisher

3 Rounds, :20 ON | :10 OFF

-Leg Raises over DB

-Hollow Flutter Kicks

*1 Round = both movements.