CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)

WARM UP

FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.

WHEN HE SAYS GREEN LIGHT GO!!!!

WHEN HE SAYS RED LIGHT STOP!!!

INTO:

5 ROUNDS

5 SQUATS

5 PUSH UPS

(WARM UP PACE)

-CONDITIONING-

‘THERAPY’

30 BURPEES

30 EYE LEVEL SWINGS

30 180 BROAD JUMPS 4’+

https://youtu.be/u7bTjFJKdds

30 TATERZ

https://youtu.be/v2R_w2dvEmY

-OR-

HANG SQUAT CLEANS

https://youtu.be/YZUdVyVV3uI

-OR-

HANG MEDBALL CLEAN

https://youtu.be/qLapafs_wUc

25 MINUTE AMRAP

50:10 WORK:REST RATIO

50 seconds of work, 10 seconds of mandatory rest every minute.

GO HARD.

ABS

4 MINUTES

20 SECONDS – FLUTTER KICKS

10 SECONDS – HOLLOW HOLDS

STRETCH

PIGEON :30 PER SIDE

THREAD THE NEEDLE :30 PER SIDE

https://youtu.be/CdcnRcIihPY