Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200-400m Jog

Then 2 Rounds:

10 Alt. Windmills

8/8 SA DB Bent Row

10 Alt. High Plank Shoulder Taps

8 Push Ups

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :50 Moderate Pace Cardio Choice

MIN 2 – :50 Weighted Russian Twists

MIN 3 – :50 DB Renegade Row

MIN 4 – :50 Burpees

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