Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Run, Row, or Bike
Then 8 Min EMOM:
Min 1 – :30 Alt. SA DB Deadlifts
Min 2 – :30 Tuck Ups + :15 Tuck Hold
Metcon (No Measure)
ON A 3:00 RUNNING CLOCK…
Max Single DB Burpees
-1:00 Rest-
15 Min AMRAP:
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
-1:00 Rest-
ON A 3:00 RUNNING CLOCK…
Max Single DB Burpees
Cool-Down
FLOW STRETCHING
2:00 Lizard (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound