10/30/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1:00 Cardio Choice

10 Alt. Cossack Squats

:30 Quadruped Crawl

:30 Reverse Quadruped Crawl

Then, 3 Min EMOM:

7 Burpees into Max Single Unders

Metcon

Metcon (No Measure)

EVERY 4:00 x 4 SETS

30 Alt. Skater Hops

20 Alt Sit-Thrus

10 Burpees + Extra Push-Up

Max Hollow Rocks

-No Additional Rest b/t Sets-

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)