Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Alt. Windmills

5/5 DB Deadlifts

10 Alt. Skier Jumps

5/5 DB Swings

25ft Crab Walk

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Air Squats

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 KB/DB Swings

1:00 Sit Ups

1:00 Rest