4/25/21 CrossFit Sunday Sweat Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

1:00 Alt. Reverse Lunges

1:00 DB/KB/Backpack Upright Rows

1:00 High Knees

1:00 Push-ups

Then, 3 Min AMRAP:

10 Tuck Jumps

20 Alt. High Plank Shoulder Taps

30 Single Unders

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :50 Cardio Choice

MIN 2 – :50 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

MIN 3 – :50 Double Unders

MIN 4 – :50 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)

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

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