Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 3 Rounds:

5 Inch Worms

20 Mt. Climbers

:30 Hollow Hold

5 Bootstrappers

10 V-Ups

Metcon (AMRAP – Reps)

EVERY 4:00 x 5 ROUNDS:

30 Air Squats

20 Alt Sit-Thrus

10 Up-Downs

Max Hollow Rocks

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB OH Tricep Extension

*Both movements = 1 set.