CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

-WARM UP

3 Rounds

20 Jumping Jacks

10 Air Squats

8 Step Forward Lunge rotation

https://youtu.be/Yz9-z090VQY

6 Push up to T

https://youtu.be/J5nuJ8kYgsE

-Strength

Alternating EMOM 12

Min 1: :45 Second Wall Sit

Min 2: 10 Front Squats (heavy or slow)

Minute 3: 10 Hollow Rocks then rest for wall sits

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!

-Conditioning

14 Minute AMRAP

10 Step back lunges to high knees per side (https://www.youtube.com/watch?v=extwj0TKGX8)

20 Plank Cross Body Knee to Elbows

10 Push Ups

20 Light Squat Cleans/Taters

-Abs

21-15-9

Plank Knee to Elbow, per side

Elbow Plank Kick Backs, per side

Supermans

Alternating Leg V-Ups, per side

-Stretch

🧘🏻‍♀️:30 on Each

Child’s Pose

Thread the needle Right

Thread the needle Left

Pigeon Right

Pigeon Left

Wide Leg Hamstring Stretch

Narrow Leg Hamstring Stretch