Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
200m Run
Into…
3 Sets:
8 I.Y.T’s* (https://www.youtube.com/watch?v=T0pe_8Sq8Kc)
8 Bootstrappers
*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T
Metcon (No Measure)
3-4 SETS FOR QUALITY:
10 DB Bent Over Row (Athlete Choice)
20 Single DB Curl
20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)
10 Alt. Cossack Squats*
1:00 Hollow Rocks or Hollow Hold
(Rest 1:30 b/t Sets)
*Beginners, just body weight. Advanced, hold DB in Goblet Position
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound