Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jumping Jacks

into…

1:00 DB Push Press

Metcon (No Measure)

4 Rounds:

2:00 Cardio Choice 1

1:00 Single Arm DB Ground to Overhead (R)

1:00 Single Arm DB Ground to Overhead (L)

2:00 Cardio Choice 2

– Rest 1:00 b/t Rounds –

Cool-Down

FLOW STRETCHING

2:00 Lizard (1:00 each side)

2:00 Saddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound