Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2 Rounds:
10 Alt. Plank Rotations
12 Alt. Deadbugs
Then 5 Min AMRAP:
:30 Cardio Choice
10 Alt. Cossack Squats
:15 Tuck Hold
10 Alt. Windmills
Metcon (AMRAP – Reps)
TABATA…8 SETS (:20 ON / :10 REST)*
TABATA 1 – Alt. Skier Jumps
TABATA 2 – Tuck-Ups
TABATA 3 – Cardio Choice
TABATA 4 – Russian Twists
-Rest 1:00 b/t Tabatas-
*Complete 8 sets of one Tabata before moving to the next one.
Finisher
8 Min EMOM:
MIN 1 – :30 Single KB or DB Hollow Body Flutter Kicks
MIN 2 – :50 DBL KB or DB Front Rack Hold
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