Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then, 6 Min AMRAP:

8 Up/Down Dog

10 Slow Deadbugs

10 Alt. Plank Rotations

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 REST)*

TABATA 1 – Alt. Sit Thrus

TABATA 2 – Ball Slams

TABATA 3 – Push Ups

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one.

Cool Down

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch