Beacon MMA & CrossFit Turbocharged – CrossFit
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