10/9/22 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

5 Sun Salutations

10 Alt. Bird Dogs

Then, 2 Rounds:

10 Alt. High Plank Shoulder Taps

10 Alt. Curtsy Squats

20 Flutter Kicks

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Metcon

Metcon (Time)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers*

30 DB Toe Taps*

20 Alt. Skater Hops

Max Plank Hold in Remaining Time

-Rest 2:00-

ON AN 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. Skater Hops

30 DB Toe Taps*

40 Crossbody Mountain Climbers*

Max Plank Hold in Remaining Time

* L + R = 1 Rep

(Score is Max Plank Time)

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