Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
3 Min AMRAP:
5 Push-Ups
20 Cross-Body Mt. Climbers
-Rest :30-
3 Min AMRAP:
5 Supermans (hold :02)
20 Single Unders
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
30 Double Unders
20 V-Ups
10 Burpees
-Rest 1:00-
7 Min AMRAP:
30 Mountain Climbers
20 V-Ups
10 Burpees
-Rest 1:00-
6 Min AMRAP
30 Alt. Skier Jumps
20 V-Ups
10 Burpees
Cool-Down
5:00 Foam Roll
Then…
FLOW STRETCHING:
2:00 Lizard (1:00 each side)
2:00 Standing Straddle
2:00 Pigeon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound