Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Inch Worms

Then, 2 Rounds:

1:00 Cardio Choice

10 Plank Rotations

8 Up-Down Mountain Climbers

6 Lunge + Lunge + Push-Up

4 Sit Ups

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 Burpee + Extra Push-Up

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 Walking Lunges

1:00 Tuck-Ups

Rest 1:00 b/t sets.

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