CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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