Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
30 Alt. Skip & Reach
:30 Bear Crawl
Then, 2 Rounds:
5/5 SL Glute Bridge
5 Straight-Leg Sit Ups
5/5 Split Squats
5 Tuck Ups
Metcon (No Measure)
2 Rounds:
ON A 10:00 CLOCK…
2:00 Cardio Choice
30 Glute Bridges*
20 Sit-Ups*
30 Crossbody Mountain Climbers
20 Alt. Step Ups*
30 Alt V-Ups
20 Up-Downs
Max Cardio Choice in remaining time
-Rest 1:00 b/t Rounds-
*RX+ weighted
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