Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

20 Hollow Flutter Kicks

10 Supermans

10 Alt. Samson Lunges

Metcon

Metcon (AMRAP – Reps)

21 Min EMOM:

Min 1 – :45 Max Hollow Rocks

Min 2 – :45 Max Air Squats

Min 3- :45 Max Cardio Choice

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose