Beacon MMA & CrossFit Turbocharged – CrossFit
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