5/9/21 CrossFit Sunday Sweat! Home Workout

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run, Bike, or Row

5 Inch Worms (no push up!)

10 Alt. Windmills

Then 2 Rounds:

6 Alt. Sit Throughs

10 DBL DB Deadlifts

10 DBL DB Swings

Metcon (5 Rounds for time)

Every 4:00 x 5 Rounds:

1:30 Cardio Choice

15 Dynamic Sit Throughs*

10 DBL DB Swings

-Rest Remainder-

*Dynamic Sit Through = Sit Through (L) + Sit Through (R) + Jump & Clap (like top of burpee!)

Finisher

5 Min AMRAP:

7 DB Around the World (L)

7 DB Around the World (R)

14 Standing Skull Crushers

Cool-Down

FLOW STRETCHING

2:00 Lizard(1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

Author Bio

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