Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Run, Bike, or Row

Then 8 Min EMOM:

Min 1 – Jumping Jacks

Min 2 – Alt. SA KB/DB Deadlift

Min 3 – Crossbody Mt. Climbers

Min 4 – KB/DB Front Rack March

Metcon

Metcon (Distance)

EVERY 4:00 x 5 SETS

1:00 Cardio Choice

1:00 KB/DB Suitcase Carry (R)

1:00 Cardio Choice

1:00 KB/DB Suitcase Carry (R)

(Score is Total Distance Carried)

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