11/28/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jumping Jacks

1:00 Alt. Reverse Lunges

1:00 Sit Ups

1:00 HRPU

Metcon (No Measure)

3 Rounds:

3:00 Aerobic Pace Cardio Choice (Slow & steady, able to hold a conversation while performing!)

2:00 Moderate-High Pace Cardio Choice

1:00 Sprint Pace Cardio Choice

-Rest 2:00 b/t Rounds-

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