Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
6 Min AMRAP:
1:00 Cardio Choice
14 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
12 Alt. Windmills
10 Plank Rotations
8 Air Squats (pause :02)
6 Lunge (L) + Lunge (R) + Push-Up
Metcon (AMRAP – Reps)
5 Rounds:
1:00 Burpees
1:00 Russian Twists
1:00 Alt Sit-Thrus
1:00 Jump Squats
1:00 Tuck-Ups
1:00 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