Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Jump Rope
Then 2 Rounds:
:30 High Plank
10 HRPU
10 V-Ups
Metcon (No Measure)
10 Min AMRAP:
20 Double Unders
15 Crossbody Mountain Climbers*
10 Diamond Push-Ups
*1 Rep = L + R
-Rest 1:00-
12 Min EMOM:
MIN 1 – :45 Alt Sit Throughs
MIN 2 – :45 Side Plank Rotations (alt. Sides each round)
MIN 3 – :45 Mountain Climber Up-Down**
**1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down
Cool-Down
5:00 Foam Roll
Then…
FLOW STRETCHING:
2:00 Lizard (1:00 each side)
2:00 Seated Straddle
2:00 Pigeon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound