Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min EMOM (:40 ON / :20 OFF) :

MIN 1 – 100m Run

MIN 2 – Alt. Bird Dogs

MIN 3 – Crab Walk

MIN 4 – Alt. High Plank Shoulder Taps

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Alt. Sit-Thrus

MIN 2 – Low Plank

MIN 3 – Burpees + Side Shuffle*

MIN 4 – Double Unders

MIN 5 – Cardio Choice

MIN 6 – Rest

*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose