Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
30 High Knees
30 Butt Kicks
30 Jumping Jacks
30 Mt. Climbers
Then 2 Rounds:
5/5 DB RDL
5/5 DB High Pull
5/5 DB Hang Snatch
Metcon (No Measure)
2 Rounds:
ON A 6:00 RUNNING CLOCK…
3:00 Moderate Pace Cardio Choice
2:00 Moderate-High Pace Cardio Choice
1:00 Sprint Pace Cardio Choice
Immediately into…
6 Min AMRAP:
2-4-6-8…and so on
Alt. DB Hang Snatch
Tuck-Jumps
-Rest 2:00 b/t Rounds-
*Each Set is 12:00 total working 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