Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
5 Min AMRAP:
20 Jumping Jacks
10 Alt. Groiners
10 Alt, Box Step-Ups
5 Burpees
5/5 Single DB Sumo Deadlifts
Metcon (AMRAP – Rounds and Reps)
35 Min AMRAP:
4:00 Cardio (Conversational Pace)
10 Box Crawl Overs (30/24)*
30 Alt. Sit Throughs
8 Up-Down Box Crawl Overs (30/24)**
30 Sit-Ups
6 Up-Down DB Box Crawl Overs (30/24)**
*Use any object at home that you can climb over!
**Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep.
-Scaled-
(24/20)
Cool Down
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose