Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 9 Min EMOM:
Min 1 – :30 Alt. Reverse Lunges
Min 2 – :30 Alt. High Plank Shoulder Taps
Min 3 – :30 Alt. Sit-Thrus
Metcon (No Measure)
24 Min EMOM:
MIN 1 – Max Lunge(L) + Lunge(R) + Push-Up
MIN 2 – Max Hollow Rocks
MIN 3 – Max Alt. Sit-Thrus
MIN 4 – Max Plank Hold
MIN 5 – Cardio Choice
MIN 6 – Rest
Finisher
5 Min AMRAP:
20 Alt. Lying Heel Taps
10 DB Curl + Press