12/18/20 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

:20 High Plank Hold

10 Bicycle Crunches (L+R = 1 rep)

10/10 SA DB Bent Row

10 Paused Jump Squats

10 Hollow Rocks

Metcon (AMRAP – Reps)

WOD:

TABATA: 8 SETS (:20 ON / :10 OFF)

TABATA 1 – Mt. Climbers

TABATA 2 – Hollow Flutter Kicks

TABATA 3 – DB Renegade Row

TABATA 4 – Air Squats

-Rest 1:00 b/t Tabatas-

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