4/11/21 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 3 Rounds:

20 Single Unders

:20 Bear Crawl

10 Sit Ups

5 Bent Row (:03 eccentric)*

*DB, KB, or weighted Backpack.

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Alt. Sit Outs

MIN 2 – Max Double Unders

MIN 3 – Max Side Plank Rotations*

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Renegade Row

MIN 6 – Rest

*:30L/:30R

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

Author Bio

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