Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Alt. Cossack Squats

10 Hollow Rocks

5/5 Split Squats

5/5 DB Curl

5/5 DB Strict Press

Metcon (AMRAP – Rounds and Reps)

3 Rounds…

9 Min AMRAP:

1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

20 DB Curl + Press

-Rest 1:30 b/t Sets-

*1 Rep = Twist L + Twist R + Tuck-Up