Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 Butt Kicks

30 Jumping Jacks

30 Mt. Climbers

Then 2 Rounds:

5/5 DB RDL

5/5 DB High Pull

5/5 DB Hang Snatch

Metcon (No Measure)

2 Rounds:

ON A 6:00 RUNNING CLOCK…

3:00 Moderate Pace Cardio Choice

2:00 Moderate-High Pace Cardio Choice

1:00 Sprint Pace Cardio Choice

Immediately into…

6 Min AMRAP:

2-4-6-8…and so on

Alt. DB Hang Snatch

Tuck-Jumps

-Rest 2:00 b/t Rounds-

*Each Set is 12:00 total working time

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