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
()
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)