Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
5 Inch Worms (no push up)
Then, 2 Rounds:
5/5 Split Squats
5 Push Ups
10 Alt. Cossack Squats
10 Alt. High Plank Shoulder Taps
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
10 Alt. FWD Lunges
8 Burpees
10 Alt. REV Lunges
8 Burpee Side Step*
10 Alt. Jump Lunges
8 Burpees Over DB
-Rest 2:00-
Repeat!
*Perform 1 burpee, and upon standing, step out and back with right leg. Perform next burpee, and upon standing, step out and back with left leg. (Think Cossack squat!)
-Scaled-
Sub Up-Downs for burpees!
Finisher
5 SETS (:20 ON / :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows