Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
9 Min EMOM:
Min 1 – :40 Cardio of Choice
Min 2 – :30 SeeSaw Bent Over DB Row
Min 3 – :20 Band Pull Aparts + :20 Alt. High Plank Shoulder Taps
Metcon (No Measure)
20 Min EMOM:
MIN 1 – :50 Plank Hold*
MIN 2 – :50 Cardio of Choice 1
MIN 3 – :50 Max DB Renegade Rows (50/35)
MIN 4 – :50 Cardio of Choice 2
MIN 5 – :50 DB Heel Taps (https://www.youtube.com/watch?v=aSrM1wUlcTw)
*Round 1: Front Plank (High or Low)
Round 2: Side Plank (R)
Round 3: Side Plank (L)
Round 4: Reverse Plank
Cool Down
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose