12/4/22 CrossFit Sunday Sweat – Home WOD

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