5/2/21 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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