Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches
Saturday – 8am, 9am, 10am, 11am, 12pm
Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA
ZOOM LINK
https://zoom.us/j/660024996
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Row, Bike or Run
8 Squat Therapy (or slow Air Squats)
8 Tuck-Ups
8 Scap Push-Ups
:10 Bottom of the Ring Row Hold (or :20 plank)
:10 Top of the Ring Row Hold (or :20 hollow position)
Into …
1 ROUND
:45 Row, Bike or Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
5/5 Single Arm Ring Row or 10 Bent Over Rows
Workout
“BASELINE” (Time)
FOR TIME
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Ring Rows or Pull-Ups
*New Benchmark Workout
-10:00 Hard Cap-
(Score is Time)
Workout – HOME
Metcon (Time)
FOR TIME
400m Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
(Score is Time)
