Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Run
Then 9 Min EMOM:
Min 1 – :45 Jumping Jacks
Min 2 – 5/5 Split Squat (slow eccentric)
Min 3 – :45 Alt. Dead Bug
Metcon (Time)
4 Rounds:
2:00 Cardio Choice 1
1:00 Single Arm DB Suitcase Alt. Lunge (L)
2:00 Cardio Choice 2
1:00 Single Arm DB Suitcase Alt. Lunge (R)
(Rest 1:00 b/t Rounds)
Finisher
8 Min EMOM:
Min 1 – :40 Bicycle Crunches
Min 2 – :40 Low Plank
Cool-Down
5:00 Foam Roll
Then…
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