Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

:30 Bear Crawl

10 Alt. Windmills

:30 Crab Walk

10 Alt. Single Leg V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

3 SETS:

9 Min AMRAP…

1:30 Cardio Choice

20 Alt. Sit Throughs

15 Russian Twist + Tuck-Up*

10 Alt. Skater Hops

(Rest 1:30 b/t Sets)

*1 Rep = Twist L + Twist R + Tuck-Up

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)