Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3:00 Cardio Choice

Then, 8 Min EMOM:

Min 1 – Alt. Windmills

Min 2 – Alt. DB Snatch

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

100m Run

15 DB Swings

20 Alt. Med Ball Rotational Slams

-Rest 2:00-

Repeat!
*Start second AMRAP where you left off in first AMRAP!

Finisher

4 SETS (:40 on/:20 off)

Single DB Bicep Curls (AHAP)

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Seated Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound