Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Min AMRAP:
:30 Cardio Choice (moderate pace)
5/5 KB/DB Bent Over Row
5 Up-Downs
10 Alt. KB Horn Taps (from low plank)
Metcon (No Measure)
3 Sets:
3:00 Bike, Row, or Jump Rope
15 Single DB Bent Rows
15 Up-Downs
:30 Single KB/DB Front Rack Hold (R) (70/53)
:30 Single KB/DB Front Rack Hold (L)
30 Alt. KB Horn Taps (from low Plank)
-Rest 1:00 b/t Sets-
Finisher
ON A 10:00 RUNNING CLOCK…
Single DB Weighted Walk* (Athlete Choice)
*DB can be held in the Front Rack, Back Rack, or Over the Shoulders.
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