12/19/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds of :20 ON | :10 OFF:

Jumping Jacks

Air Squats

Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

Crab Walk

Sit Throughs

*Each round = 2:30.

Metcon (No Measure)

4 Rounds:

2:00 Cardio Choice 1

1:00 Alt. Sit Throughs

1:00 Alt. Turkish Getups (25/15)

2:00 Cardio Choice 2

(Rest 1:00 b/t Rounds)

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

or

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

Author Bio

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