Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min AMRAP:

1:00 Row, Bike, or Run

5 Inch Worms (No Push-Up)

10 Alt. Step Ups

5/5 Light DB Strict Press

Metcon (No Measure)

15 Min AMRAP:

1:00 Cardio Choice (Light-Moderate Effort)

:30 Low Plank

15 Up-Downs

:30 Low Plank

15 Box Jumps or Alt. Step Ups (20″)

Cool-Down

5:00 Foam Roll (Leg/Lat emphasis!)

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