Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

:30 Crab Walk FWD

:30 Crab Walk REV

Then, 4 Min EMOM:

7 Burpees into Max Single Unders

Metcon (AMRAP – Rounds and Reps)

5 SETS:

4 Min AMRAP…

20 Alt. Sit Throughs

3 Up-Downs Over DB

10 Alt. Plank Rotations

3 DB Up-Downs Over DB

-Rest 1:00 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