7/11/21 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio of Choice (Easy-Moderate Pace)

Then, 5 Min AMRAP:

10 Scap Push-Ups

5 Inch Worms

:30 Crab Walk (FWD and Reverse!)

20 Hollow Body Flutter Kicks

Metcon (No Measure)

15 Min EMOM:

MIN 1 – :50 Cardio of Choice

MIN 2 – :50 Max Sit-Ups*

MIN 3 – :30 Max Dips into Max Top of Dip Hold**

*RX+ Weighted Sit-Up

*No Rings or Bars for Dips? Use a chair, couch, or bench for stationary dips!

Finisher

“TABATA”

8 SETS (:20 ON/:10 OFF)

MOVT 1 – Alt. Sit-Thrus

MOVT 2 – Superman Hold

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

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