Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Run, Bike, or Row

Then, 2 Rounds:

10 Scap Push-Up

8 Sit-ups

8 Up-Downs

Metcon

Metcon (No Measure)

5 SETS:

3 Min AMRAP…

6 Alt. Plank Rotations

12 Tuck Ups

:45 Cardio Choice

-Rest 1:00 b/t Sets-

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose