Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Cardio Choice
Then, 2 Rounds:
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
Then, 4 Min AMRAP:
10 Hand Release Push-Ups
12 Hollow Rocks
14 Cossack Squats
Metcon (AMRAP – Reps)
21 Min EMOM:
MIN 1 – :50 Max Alt Reverse Lunges
MIN 2 – :50 Max Tuck Ups
MIN 3 – :50 Max KB/DB Swings
Finisher
3 x 50 (15 Hollow Rocks + 35 Flutter Kicks) (Rx+ KB Hollow Rocks)
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