8/1/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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