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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Strength
Alternating EMOM 11 RL (AMRAP – Reps)
20 Minutes
Minute 1: Push Ups to :30
Minute 2: Hollow Rock Hold to :30
Minute 3: Sit Ups to :30
Minute 4: V-sit hold to :30
Score is total push ups & sit ups. Holds must be unbroken.
Conditioning
Dubble Trubble (Time)
21-15 & 9 Reps of:
Box Jump Overs
Burpee Pull Ups
6 minute time limit
Rest to 10 minutes
21-15 & 9 reps of:
Goblet Step Ups
Thrusters
6 Minute time limit
Rest to 20 minutes
Box jump overs can be step down. Step ups are 1 count, alternating. Pick a weight you can do unbroken on the barbell. Go light, please drop under control. Do not drop empty bars.
RX = 24/20 Box, 8/7′ Bar, 53/35 KB, 75/53 BB
RL= 24/20 Box, 8/7′ Bar, 30/20 DB per side for step ups (suitcase hold) & thrusters
Scale to step up/overs, bar touch burpees & lighter weight.
Core
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
