6/12/22 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

5 Inch Worms

10 Alt. Bird Dogs

10 Alt. Lunge & Reach

10 Band Pull Aparts

5 Tuck Ups

Strength: (3 x 15-20)

3 SETS:

15-20 Banded Upright Row

15-20 Banded Face Pulls
-Rest As Needed b/t Sets-

Metcon (No Measure)

4 SETS:

MIN 1 – Alt. Reverse Lunges

MIN 2 – Sit-Ups

MIN 3 – Strong Effort Cardio Choice

MIN 4 – Rest

*1 SET = MIN 1 to MIN 4.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose