CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
424 FRIDAY!!!! (Time)
GET READY FOR NEXT TUESDAY!!!!! 12 YEAR ANNIVERSARY! 12,000 BURPEES WOOOOO
Full Demo & Scaling options video – watch this to come into class ready!!!
:30 high knees
:30 butt kickers
:30 jumping jacks
:30 prisoner jacks
:30 toy soldiers
Light deadlift x 10
Light medium deadlift x 10
(if you only have one weight, slow it down on the way down!)
Conventional Deadlift 10-10-10
Sumo Deadlift 20-20-20
As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets. HEAVIER THAN LAST WEEK.
Deadlift can be barbell, Heavy Kettlebell, Stone, Log, etc.
if you’re going lighter, do a sumo deadlift with great form. Even with no weight, when done correctly this is a great hamstring and glute movement.
IF YOU NEED LESS REST plank between sets.
100 Double Unders
75 Double Unders
50 Double Unders
Modify doible unders to jumping jacks or single unders or high knees
Modify burpee to 2x sit ups