2/13/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

10 Alt. Groiners

8 Scap Push-Ups

6 Close Grip Push-Ups (RD2: Wide Grip)

8/8 Split Squats

10 Glute Bridges

8 Alt. Single Leg V-Ups

Metcon (Time)

FOR TIME:

21-15-9-15-21

Alt. Jumping Lunges*

HRPU

V-Ups

*L+R = 1 Rep

Cool Down

FLOW STRETCHING

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)