Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 6 Min EMOM:
MIN 1 – :45 Alt. Cossack Squats
MIN 2 – :45 Bear Crawl
MIN 3 – :45 Light Plate/DB G2OH
Metcon (Time)
EVERY 4:00 x 4 ROUNDS:
30 Alt. Skater Hops
20 Alt Sit-Thrus
10 Up-Down Tall Jumps
Max Plate/DB OH Hold
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)