Beacon MMA & CrossFit Turbocharged – CrossFit
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