Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
3 Sets:
1:00 Cardio Choice
6/6 Split Squats
8 Ball Slams (light-moderate)
10 Hollow Rocks
20 Alt. High Plank Shoulder Taps
Metcon (No Measure)
20 Min EMOM:
Min 1 – :30 Sit Ups
Min 2 – :30 Alt. Lunges
Min 3 – :30 Alt. Sit Throughs
Min 4 – :30 Ball Slams
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