Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
5 Inch Worms
Then, 6 Min AMRAP:
3/3 Side Plank Rotations
12 Walking Lunges
24 Double Unders
Metcon (No Measure)
24 Min EMOM:
MIN 1 – :45 Alt. Jump Lunges
MIN 2 – :45 High Knees
MIN 3 – :45 Cardio Choice
MIN 4 – :20 / :20 Side Plank
MIN 5 – :45 Up-Down + Side Shuffle*
MIN 6 – Rest
*Up-Down + Side Shuffle = 3 steps out + 3 steps back
Cool-Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound