Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope (Warm Up pace!)

Then 2 Rounds:

10 Deadbugs

5/5 DB Deadlift

:20 Flutter Kicks

5/5 SA DB Swings

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

30 Double Unders

20 Sit-Ups

10 DB Swings

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs.

Finisher

Tabata – Sprint (outdoor)

(Tabata = :20 ON | :10 OFF, for 8 Rounds)