Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

3 Min AMRAP:

5 Supermans (hold :02)

20 Single Unders

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

30 Double Unders

20 V-Ups

10 Burpees

-Rest 1:00-

7 Min AMRAP:

30 Mountain Climbers

20 V-Ups

10 Burpees

-Rest 1:00-

6 Min AMRAP

30 Alt. Skier Jumps

20 V-Ups

10 Burpees

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Standing Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound