Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

10 Alt. Windmills

:20 Walk on Toes

:20 Walk on Heels

10 Alt. Lunge and Twist

10 Alt. Skip and Reach

10 Up-Down Broad Jumps

Metcon (No Measure)

3 SETS:

:10 Sprint

:50 Jog

:10 Sprint

:50 Jog

:10 Sprint

:50 Jog

:10 Sprint

:50 Jog

(Rest 4:00 b/t Sets)

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