Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 High Plank Taps*
20 Alt. High Flutter Kicks**
10 Skier Hops (L + R = 1 Rep)
* Place DB in standing position about arms length away. Alternate hands, tapping top of DB from high plank position.
**High Flutter Kicks: goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.
Then 2 Rounds:
5/5 ½ Kneeling Strict Press
5/5 Push Press
:15 OH Hold
(Use light-mod DB/KB/Backpack)
Metcon (AMRAP – Rounds and Reps)
3 Rounds:
9 Min AMRAP…
1:30 Cardio Choice
20 Alt. Jump Lunges (Beginners: no jump)
15 Russian Twist + Tuck-Up*
10/10 Single DB/KB/BP Strict Press
-Rest 1:30 b/t Rounds-
*1 Rep = Twist L + Twist R + Tuck-Up
Cool-Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound