Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 3 Rounds:
10 Alt. Windmills
2/2 Bodyweight Turkish Getups
10 Alt. High Plank Shoulder Taps
Metcon (AMRAP – Rounds and Reps)
2 SETS…
10 Min AMRAP:
1:00 Cardio Choice
20 DB Russian Twists
40 Alt. Sit Throughs
20 DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)
10 Up-Down Mountain Climbers*
* 1 Rep = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)
-2:00 Rest b/t Sets-
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