Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run

Then, 3 Min AMRAP

30 Front Jacks

5 Burpees

30 Mt. Climbers

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Alt. Single-leg V-Ups

20 Renegade Rows

20 Push Ups

1:00 Cardio Choice

(Rest 1:00)

12 Min AMRAP:

20 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

20 Up-Down + Tall Jumps

20 Jumping Lunges

1:00 Cardio Choice

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