Beacon MMA & CrossFit Turbocharged – CrossFit
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