Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Cardio Choice
Then, 2 Rounds:
8 Bird Dogs
8 Sit-ups
8 Supermans
Metcon
Metcon (No Measure)
ON A 3:00 RUNNING CLOCK
Max Single DB Up-Downs
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Alt. Sit Thrus
30 DB Toe Taps
-1:00 Rest-
ON A 3:00 RUNNING CLOCK
Max Single DB Up-Downs
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