5/16/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run, Row, or Bike

Then 8 Min EMOM:

Min 1 – :30 Alt. SA DB Deadlifts

Min 2 – :30 Tuck Ups + :15 Tuck Hold

Metcon (No Measure)

ON A 3:00 RUNNING CLOCK…

Max Single DB Burpees

-1:00 Rest-

15 Min AMRAP:

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

30 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

-1:00 Rest-

ON A 3:00 RUNNING CLOCK…

Max Single DB Burpees

Cool-Down

FLOW STRETCHING

2:00 Lizard (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

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