Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
:30 Bear Crawl
10 Bootstrappers
Then 2 Rounds:
10 Hollow Rocks
5 Single DB Front Squats
5 Single DB Push Press
Metcon (No Measure)
2 SETS
E2MOM x 10 MINUTES
10 Alt. Sit Throughs
10 Single DB Hollow Flutter Kicks* (https://www.youtube.com/watch?v=YiNUKCqvpAU)
10 Single DB Thrusters
(Rest 1:00 b/t Sets)
*L+R = 1 Rep
**Total Workout Time = 21:00
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