Beacon MMA & CrossFit Turbocharged – CrossFit
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)