Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Rounds:
1:00 Cardio Choice
20 Alt. High Plank Shoulder Taps
5/5 Bodyweight Split Squats
5 Single DB G2OH
Metcon (No Measure)
ON AN 8:00 CLOCK…
2:00 Cardio Choice
40 Crossbody Mountain Climbers (L + R = 1 Rep)
30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)
20 Alt. DB Reverse Lunges
Max Jumping Jacks in Remaining Time
-Rest 2:00-
ON A 8:00 CLOCK…
2:00 Cardio Choice
20 Alt. DB Reverse Lunges
30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)
40 Crossbody Mountain Climbers (L + R = 1 Rep)
Max Jumping Jacks in Remaining Time
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