Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Glute Bridges

5/5 SA DB Swings

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

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP…

5 DB Swings

10 Alt. Sit Throughs

5 DB Swings

10 Alt. Skier Jumps

-Rest 1:00 b/t Rounds-

Finisher

ON A 5:00 RUNNING CLOCK…

3:00 Max Deadbugs (RX+ weighted)

2:00 of Max Russian Twists