7/9/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5 Slow Push Ups

10 V-Ups

5 DBL DB Deadlifts

5/5 DB Bent Row

:30 High Plank Hold

Weightlifting

4 Sets:

12 DB Seesaw Floor Press

12 DB Seesaw Bent Over Row

12 Alt. High Plank Shoulder Taps

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :45 Alt. Reverse DB Suitcase Lunges

MIN 2 – :45 Renegade Row (L + R = 1 Rep)

MIN 3 – :45 Sit Ups

MIN 4 – :45 Push Ups

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