Beacon MMA & CrossFit Turbocharged – CrossFit
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