Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
4 Min AMRAP:
10 MB Deadlift
10 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
:30 Cardio Choice (Easy-Moderate)
Then, 4 Min AMRAP:
10 MB G2OH
10 Alt. Windmills
:30 Cardio Choice (Moderate)
Metcon (No Measure)
25 Min EMOM:
MIN 1 – :45 Ball Slams
MIN 2 – :45 Russian Twists
MIN 3&4 – Max Cardio Choice
MIN 5 – Walking Rest
Cool Down
FOR RECOVERY
1:00 Hurdler Stretch (R)
1:00 Hurdler Stretch (L)
1:00 Banded Shoulder Distraction (R)
1:00 Banded Shoulder Distraction (L)
2:00 Olympic Squat Stretch