Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
:30 Cardio Choice (moderate pace)
5/5 Bulgarian Split Squats (body weight)
10 Alt. High Plank Shoulder Taps
5 Alt. Sit Thrus
:15 Hollow Hold
Metcon (No Measure)
24 Min EMOM:
MIN 1 – Max Alt. Reverse Lunges
MIN 2 – Max Push Ups
MIN 3 – Max Alt. Sit-Thrus
MIN 4 – Max Hollow Rocks
MIN 5 – Max Low Plank Hold
MIN 6 – Rest
Cool-Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound