Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Run, Bike, or Row
Then, 3 Rounds:
5 Push Ups
10 Alt. Groiners
10 Alt. Sit Throughs
Metcon (No Measure)
8 Min EMOM:
MIN 1 – 15 Air Squats
MIN 2 – :50 Cardio Choice (Light Pace)
-1:00 Rest-
6 Min EMOM:
MIN 1 – 6 Alt. Turkish Getups
MIN 2 – :50 Cardio Choice (Moderate Pace)
-1:00 Rest-
4 Min EMOM:
MIN 1 – 20 Glute Bridge DB Floor Press
MIN 2 – :50 Cardio Choice (Sprint Pace)
()
Cool Down
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch