Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 2 Rounds:
8/8 SA DB Bent Over Rows
8 V-ups
8/8 SA DB Floor Press
Metcon (No Measure)
10 Min AMRAP:
20 Crossbody Mt. Climbers (L + R = 1 Rep)
15 Weighted Glute Bridges
10 DB Floor Press
-Rest 1:00-
12 Min EMOM:
MIN 1 – :45 Bicycle Crunches
MIN 2 – :45 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)
MIN 3 – :45 Mountain Climber Up-Down*
*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound