Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio of Choice (Easy-Moderate Pace)
Then, 5 Min AMRAP:
10 Scap Push-Ups
5 Inch Worms
:30 Crab Walk (FWD and Reverse!)
20 Hollow Body Flutter Kicks
Metcon (No Measure)
15 Min EMOM:
MIN 1 – :50 Cardio of Choice
MIN 2 – :50 Max Sit-Ups*
MIN 3 – :30 Max Dips into Max Top of Dip Hold**
*RX+ Weighted Sit-Up
*No Rings or Bars for Dips? Use a chair, couch, or bench for stationary dips!
Finisher
“TABATA”
8 SETS (:20 ON/:10 OFF)
MOVT 1 – Alt. Sit-Thrus
MOVT 2 – Superman Hold
Cool-Down
5:00 Foam Roll
Then…
FLOW STRETCHING:
2:00 Lizard (1:00 each side)
2:00 Seated Straddle
2:00 Pigeon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound