Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 4 Min EMOM:

5 Sit-Ups

10 Paused Jump Squats

15 High Knees

20 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

Metcon (Time)

Every 3:00 x 6 Rounds:

10 Up-Down + Side Shuffle*

20 Mountain Climbers (L + R = 1 Rep)

30 Jumping Jacks

*1 Rep = 1 Up-Down + 3 Shuffle Out & 3 Shuffle Back

(Score is Slowest Round)

Finisher

TABATA: 4 Sets (:20 ON | :10 OFF)

Deadbugs

Tuck Hold

*Both Movements = 1 Set. Example, :20 Deadbugs, :10 rest, :20 Tuck Hold, :10 rest.