Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then 3 Rounds:
10 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
10 Alt .Cossack Squats
5/5 DB Sumo Deadlifts
5/5 DB High Pulls
5/5 DB Hang Power Cleans
Metcon (AMRAP – Rounds and Reps)
Buy In: 400m Run
14 Min AMRAP:
10 DB Sumo Deadlift High Pulls
:30 Alt. Sit Throughs
10 DB Hang Power Cleans
:30 Alt. Skater Jumps
Cash Out: 400m Run
Finisher
3 Sets:
20 Russian Twists
15 V-Ups
20 Bird Dogs
-Rest As Needed b/t Sets-