Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

800m – 1 Mile Run (Conversational Pace)

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 OFF):

MOVT 1 – Alt. Sit Throughs

MOVT 2 – Burpees

(Rest 1:00)

TABATA, 8 SETS (:20 ON / :10 OFF):

MOVT 1 – Alt. Skater Hops

MOVT 2 – Russian Twists

*Tabata = Alternate between MOVT 1 & MOVT 2 for 8 sets total.

Cool Down

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose