Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 2 Rounds:
30 Single Unders
5 Burpees
10 Hollow Rocks
10 Alt. Cossack Squats
Metcon (No Measure)
24 Min EMOM:
MIN 1 – Max Sit Ups
MIN 2 – Max Double Unders
MIN 3 – Max Plank Rotations
MIN 4 – Max Alt. Skier Jumps
MIN 5 – Max Cardio Choice
MIN 6 – Rest
Cool-Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound