Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
8 Min EMOM:
MIN 1 – :45 SA DB Suitcase Hold (switch arms half way!)
MIN 2 – :45 Hollow Rocks
MIN 3 – :45 Alt. Samson Lunges
MIN 4 – :45 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
Metcon (No Measure)
3 Rounds:
200m DB Farmer Carry (35/20)
20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)
20 Deck Squats (https://www.youtube.com/watch?v=2-JCp_dgaP0)
Cool Down
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)