1/2/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

into…

6 Min EMOM:

Min 1 – 8 Scap Push-Ups into Max Single Unders

Min 2 – 8 Quad Heel Taps* into Max Alt. High Plank Shoulder Taps

*https://www.youtube.com/watch?v=Ji9jEVnM8cI

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Alt. Sit-Thrus

MIN 2 – Max Low Plank

MIN 3 – Max Burpee + Extra Push-Up*

MIN 4 – Max Double Unders

MIN 5 – Max Effort Cardio Choice

MIN 6 – Rest

*1 Rep = Step-Back to High Plank + 2 Push-Ups + Stand & Jump

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose