11/22/20 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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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