Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Sets:

1:00 Cardio Choice

6/6 Split Squats

8 Ball Slams (light-moderate)

10 Hollow Rocks

20 Alt. High Plank Shoulder Taps

Metcon (No Measure)

20 Min EMOM:

Min 1 – :30 Sit Ups

Min 2 – :30 Alt. Lunges

Min 3 – :30 Alt. Sit Throughs

Min 4 – :30 Ball Slams

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