Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

3 Min AMRAP:

10 DB Strict Press

8 Alt. Lunges

3/3 Single DB Deadlift

Metcon (No Measure)

4 Min EMOM:

20 Alt. Skier Jumps + Max Side Plank Rotations (Alternate sides each Minute)

-Rest 1:00-

6 Min EMOM:

MIN 1 – :25 / :25 Single Arm DB OH Lunge

MIN 2 – :45 Cardio

-Rest 1:00-

8 Min EMOM:

MIN 1 – :50 Single DB Halo

MIN 2 – :30 Max Effort Cardio

Finisher

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed b/t sets-

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