9/11/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

30 Single Unders or Jumping Jacks

5/5 Split Squats

10 Scap Push Ups

:30 High Plank Hold

Metcon (AMRAP – Reps)

4 SETS:

1:30 Lunge + Lunge + Burpee

-Rest :30-

1:30 Wall Walks

-Rest :30-

1:30 Cardio Choice

-Rest :30-

*No additional rest b/t sets

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose