Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 3 Rounds:
5/5 Single Leg Single Unders + 10 Single Unders
25ft FWD Bear Crawl
25ft REV Bear Crawl
10 Alt. Groiners
5 Tuck Ups
Metcon (AMRAP – Rounds and Reps)
EVERY 4:00 x 4 SETS
30 Double Unders
20 Alt Sit-Thrus
10 Paused Jump Squats
Max Hollow Rocks
(No Additional Rest b/t Sets)
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