5/1/22 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3:00 Cardio Choice (Run, Bike, Row, or Jump Rope)

MIN 1 – Easy

MIN 2 – Moderate

MIN 3 – Moderate+

Then, 2 Rounds:

10 Sumo Squats

14 Alt. Deep Reverse Lunges**

10 Segmented Sumo DL High Pull***

**Goal is to slowly access more Range of Motion with every rep

**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull

Metcon (No Measure)

4 Sets (for Quality):

12 DB High Pulls

16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)

18 KB Heel Taps* (https://www.youtube.com/watch?v=aSrM1wUlcTw)

2:00 Cardio of Choice

*L+R=1 Rep.

(Rest 1:30 b/t Sets)

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose