Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then 2 Rounds:

:30 Burpees

:30 Supermans

Metcon (AMRAP – Reps)

TABATA, 8 SETS* (:20 ON / :20 OFF):

MVMT 1 – Alt. DB Snatches

MVMT 2 – Burpees

-Rest 1:00-

TABATA, 8 SETS* (:20 ON / :20 OFF)

MVMT 1 – DB Strict Press

MVMT 2 – Russian Twists

*Both movements = 1 set.

Finisher

5 Min AMRAP:

20 Flutter Kicks

20 Bird Dogs

-Rest as Needed b/t Sets-