Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 6 Min EMOM:

Min 1 – 10 Alt. Curtsy Squats

Min 2 – 10 DBL DB Swings

Min 3 – 10 Alt. DB Snatches

Metcon (AMRAP – Rounds and Reps)

5 Rounds…

4 Min AMRAP:

20 Mt. Climbers (L+R = 1 Rep)

3 DB Devil’s Press (50/35)

10 Alt. Skater Hops

3 DB Devil’s Press

(Rest 1:00 b/t Rounds)
-Scaled-

DB (30/20)

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)