CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Metcon (Weight)
-WARM UP-
3 MINUTES PRACTICE DOUBLE UNDERS OR JUMPING JACKS OR RUNNING OR ROWING OR BIKING OR DANCING. CARDIO – GET WARM – DO IT.
3 ROUNDS
10 FLOOR TOUCH SQUAT & REACH
https://youtu.be/GVOGGjInAKw
10 ARMY WINDMILLS
https://youtu.be/aA4BkcBeaXk
10 STANDING KNEE TO ELBOW
https://youtu.be/z1fwSujYhX8
10 AIR OVERHEAD PRESS & PULL DOWN
https://youtu.be/Yp7Ah1-VUgs
-STRENGTH-
6 rounds:
:30 press (10-12 reps)
:30 rest
Heavier than last week. If you don’t have more weight pace slightly slower than last week.
-CONDITIONING-
“10,000” AKA CHAD IS A SADIST
10 rounds for time:
10 PUSH UPS
20 AIR SQUATS
-ABS-
FLOORCORE VOL 1
https://youtu.be/fQVa0JghiT4
20 SEC STRAIGHT LEG HOLD
10 LEG RAISE
20 RUSSIAN TWISTS
40 FLUTTER KICKS
-ALL POSITIONS HOLD ‘V’ AS SEEN IN VIDEO-
-STRETCH-
THREE MINUTE MOBILITY
:30 PIGEON/SIDE
:30 DOWN DOG
:30 CHILDS POSE
https://youtu.be/nMp3MlTz9fA
:30 THREAD THE NEEDLE/SIDE
