Beacon MMA & CrossFit Turbocharged – CrossFit
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