Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Alt. Groiners

20 Single Unders

10 Bootstrappers

20 Single Unders

10 Hollow Rocks

Metcon (5 Rounds for time)

Every 4:00 for 20:00 (5 sets):

10/10 Split Squats

15 Goblet Squats

20 Alt. Quad Heel Taps (L+R = 1 Rep)

30 Double Unders

Finisher

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows