1/8/21 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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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…

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