Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Cardio Choice
:30 Crab Walk FWD
:30 Crab Walk REV
Then, 4 Min EMOM:
7 Burpees into Max Single Unders
Metcon (AMRAP – Rounds and Reps)
5 SETS:
4 Min AMRAP…
20 Alt. Sit Throughs
3 Up-Downs Over DB
10 Alt. Plank Rotations
3 DB Up-Downs Over DB
-Rest 1:00 b/t Sets-
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