8/22/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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