7/4/21 CrossFit Sunday Sweat – 4th of July Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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