Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
8 Min EMOM:
Min 1 – Alt. Groiners
Min 2 – Hollow Hold-to-Superman
Min 3 – Alt. Windmills
Min 4 – 10 Scap Push Ups + 5 Up-Downs
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
10 Alt. Reverse Lunges
8 Up-Down Squat Jumps
10 Sit Ups
8 Up-Down Side Shuffle
10 Russian Twists
8 Up-Down Over DB
(Rest 1:00)
6 Min AMRAP:
8 Alt. Reverse Lunges
6 Up-Down Squat Jumps
8 Sit Ups
6 Up-Down Side Shuffle
8 Russian Twists
6 Up-Down Over DB
Cool Down
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose