Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
ON A 5:00 RUNNING CLOCK…
:30 Alt. Knees to Chest
:30 Alt. Leg Swings
:30 Low-to-High Plank
:30 Alt. Lunges
:30 Bootrappers
:30 Broad Jumps
Cardio Choice Until End.
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS:
1:00 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
1:00 DB Goblet Squat
1:00 Low Plank
(Rest 1:00 b/t Sets)
Cool Down
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose