Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
2:00 Cardio Choice
Then, 2 Rounds:
10 Alt. Groiners
8 Scap Push-Ups
6 Close Grip Push-Ups (RD2: Wide Grip)
8/8 Split Squats
10 Glute Bridges
8 Alt. Single Leg V-Ups
Metcon (Time)
FOR TIME:
21-15-9-15-21
Alt. Jumping Lunges*
HRPU
V-Ups
*L+R = 1 Rep
Cool Down
FLOW STRETCHING
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Seated Fold Forward
2:00 Twisted Cross (L)
2:00 Pigeon (1:00 each side)
1:00 Standing Knee Hug (R)
1:00 Standing Knee Hug (L)