6/13/21 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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