CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

MUSIC FOR YOUR EARS & BRAIN!

https://open.spotify.com/playlist/6RrI0GdCUQK5Zf8uAhhsMO

OR – play any playlist in Spotify or other platform while you workout in Zoom!

On a phone or computer you should be able to hear both.

2 Rounds of:

:30 second Jumping Jacks

:30 second Prisoner Jacks

:30 second Plank (any type)

:30 Push Ups

:30 Squats

:30 Interpretive Dance

THEN

2 ROUNDS OF

10 Air Squats

10 Push Ups

Plank to 2 minutes

Slow and controlled so your coach can see your form! Squats should take about 30 seconds, push ups should take about 30 seconds. Finish with plank. Rest on knees as needed.

Workout

REVERSE AB SANDWICH (AMRAP – Rounds and Reps)

4 Rounds

45 seconds of work

15 Seconds of rest

—–

Max Burpees

50 Flutter Kicks, 1 count

20 SIde Plank Hip Raises Left

20 Side Plank Hip Raises Right

Mountain Climbers

Max Thrusters



Score is TOTAL Burpees & Thrusters. Make sure to put your score in Wodify!

If you can’t do burpees do Down-Ups (No push up burpee). You can also walk back and up instead of jumping.

For Thrusters use Barbell, Dumbbells, Kettlebells, Furniture, Animals, and/or an other ODD object!

VIRTUAL EXTRA CREDIT 1 (No Measure)

STRETCH!!!!

Your Coach will lead you through a great total body stretch.

—-

EXTRA CREDIT FOR TODAY

4 x 400 meter run on a 3 or 4 minute clock. Blow off some steam and run pretty quick!

If you’re part of the Run Your Fastest Mile Ever Group get your first or 2nd session of the week in. If you’re not, you can join here for a plan to run your FASTEST MILE EVER!

https://www.facebook.com/groups/RunYourFastestMileEver/

CAN’T OR DON’T RUN?

Let’s go for the pump, ok bro?

21-15-9

Turn Out Bicep Curls

Diamond Push Ups

Go for the pump, bro.

You got this – ALL YOU – all you.

No running? Don’t want guns? Wanna get that booty poppin?

GREAT!

3 rounds:

10 split squats/side

10 stiff legged dead lifts (use any weighted object)