Beacon MMA & CrossFit Turbocharged – CrossFit
Warm-up
1:00 Cardio Choice
10 Alt. Cossack Squats
:30 Quadruped Crawl
:30 Reverse Quadruped Crawl
Then, 3 Min EMOM:
7 Burpees into Max Single Unders
Metcon
Metcon (No Measure)
EVERY 4:00 x 4 SETS
30 Alt. Skater Hops
20 Alt Sit-Thrus
10 Burpees + Extra Push-Up
Max Hollow Rocks
-No Additional Rest b/t Sets-
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)