Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 4 Min EMOM:
5 Sit-Ups
10 Paused Jump Squats
15 High Knees
20 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)
Metcon (Time)
Every 3:00 x 6 Rounds:
10 Up-Down + Side Shuffle*
20 Mountain Climbers (L + R = 1 Rep)
30 Jumping Jacks
*1 Rep = 1 Up-Down + 3 Shuffle Out & 3 Shuffle Back
(Score is Slowest Round)
Finisher
TABATA: 4 Sets (:20 ON | :10 OFF)
Deadbugs
Tuck Hold
*Both Movements = 1 Set. Example, :20 Deadbugs, :10 rest, :20 Tuck Hold, :10 rest.