7/18/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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