Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 2 Rounds:
10 Alt. High Plank Shoulder Taps
10 Bicycle Crunches
10 Mt. Climbers
Then, 2 Rounds w/ Light DB:
5 DB Front Squats
5 DB Push Press
Metcon (AMRAP – Reps)
TABATA, 8 SETS (:20 ON / :10 REST)*
TABATA 1 – Cross-Body Mt. Climbers (L+R= 1 Rep)
TABATA 2 – Single DB Thrusters
TABATA 3 – Cardio Choice
TABATA 4 – Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)
-Rest 1:00 b/t Tabatas-
*Complete 8 sets of one Tabata before moving to the next one
Cool Down
FLOW STRETCHING
2:00 Forward Fold
1:00 Lizard (L)
1:00 Lizard (R)
2:00 Frog Stretch
2:00 Saddle Pose