4/30/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

2:00 Run, Bike, or Row

20 Alt. High Plank Shoulder Taps

Then, 6 Min EMOM:

MIN 1 – :30 Single Unders

MIN 2 – 5 Slow Push Ups

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

1:00 Cardio Choice

35 Double Unders

15 Push Ups

-Rest 1:00-

7 Min AMRAP:

1:00 Cardio Choice

35 Double Unders

15 Push Ups

Finisher

8 Min EMOM:

MIN 1 – DB/KB/Backpack Curl & Press

MIN 2 – :30 L Side Plank / :30 R Side Plank

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