4/9/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

5 Inch Worms (no push up)

Then, 2 Rounds:

5/5 Split Squats

5 Push Ups

10 Alt. Cossack Squats

10 Alt. High Plank Shoulder Taps

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

10 Alt. FWD Lunges

8 Burpees

10 Alt. REV Lunges

8 Burpee Side Step*

10 Alt. Jump Lunges

8 Burpees Over DB

-Rest 2:00-

Repeat!

*Perform 1 burpee, and upon standing, step out and back with right leg. Perform next burpee, and upon standing, step out and back with left leg. (Think Cossack squat!)
-Scaled-

Sub Up-Downs for burpees!

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

Author Bio

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