Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Mile Walk/Jog (Conversational Pace)

*Beginners, ½ Mile Walk/Jog.

Metcon (Time)

28-22-16-10

Alt. Sit Throughs

Alt. Lateral Ball Slams (https://www.youtube.com/watch?v=aKsshoobH2E)

Alt. Skater Hops

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose