Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Cardio Choice
into…
4 Min AMRAP:
8 Alt. Sit Throughs
8 Sit-ups
8 DB Floor Press
Then…
3 SETS (:30 ON / :15 OFF)
Bird Dogs
-1:00 Rest-
3 SETS (:30 ON / :15 OFF)
Supermans
Metcon (AMRAP – Reps)
ON A 3:00 RUNNING CLOCK
Max Single DB Burpees
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 DB Toe Taps
-1:00 Rest-
ON A 3:00 RUNNING CLOCK
Max Single DB Burpees