Beacon MMA & CrossFit Turbocharged – CrossFit

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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