Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Cardio Choice
4 Min AMRAP:
8 DB Bent Over Rows
8 Sit-ups
8 DB Floor Press
3 SETS (:45 ON / :15 OFF)
Bird Dogs
-1:00 Rest-
3 SETS (:45 ON / :15 OFF)
Supermans
Metcon (AMRAP – Reps)
3 Min AMRAP:
Max Single DB Burpees
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 DB Toe Taps (https://www.youtube.com/watch?v=BonhiTgqDsI)
-1:00 Rest-
3 Min AMRAP:
Max Single DB Burpees
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)