5/7/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

20 Single Unders

5 Up/Down Dog

5/5 Split Squats

5 Burpees

Metcon (No Measure)

Every 2:00 x 10 Min (5 Sets):

10 Up Downs

20 Cross-Body Mt. Climbers (L + R = 1 Rep)

50 Double Unders**

**Beginners, substitute single unders.

-Rest 2:00-

Every 2:00 x 10 Min (5 Sets):

10 Up Downs

20 Alt. Reverse Lunges*

50 Double Unders **

*Beginners, perform at body weight (no additional load). Advanced: Hold single DB, KB, or BP in front rack position.

**Beginners, substitute single unders.

Finisher

5 Sets:

10 High Plank DB Pull Throughs

:30 Low Plank Hold

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