Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

2:00 Cardio Choice

1:00 Low Plank

5 Inchworms

5 Push-Up to Down Dog

10 DBL DB Deadlifts

5/5 Single DB Snatch

1:00 High Plank

Metcon (Time)

5 Rounds:

2:00 Run, Bike, or Row

200m DBL DB Farmer Carry

100m Single Arm DB Waiter Walk* (https://www.youtube.com/watch?v=Fv2ymK5bwHs)

*Switch hands at 50m.

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