10/17/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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