8/15/21 CrossFit Sunday Sweat! Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

5 Inch Worms

Then, 6 Min AMRAP:

3/3 Side Plank Rotations

12 Walking Lunges

24 Double Unders

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :45 Alt. Jump Lunges

MIN 2 – :45 High Knees

MIN 3 – :45 Cardio Choice

MIN 4 – :20 / :20 Side Plank

MIN 5 – :45 Up-Down + Side Shuffle*

MIN 6 – Rest

*Up-Down + Side Shuffle = 3 steps out + 3 steps back

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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