CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

429 Short & Sweet (Time)

WOD demo & scaling options:

https://youtu.be/LawylGkjDLY

-Warm Up-

21-15-9

-Flutter kicks, 2 count

-Double unders or single unders or penguin drill

-Bicycle crunches, 2 count

– Double Unders or single unders or penguin drill

-Strength-

6 minute EMOM

:30 Strict Press or Bench Press

:30 Rest

-Conditioning-

21-15-9

Power Snatch

Lateral Hop, 2 count

Note time. This is a sprint!

-Abs-

5 x 10

The Ultimate V-Up

1 V-Up

1 Alternating Leg V-up, L

1 Alternating Leg V-up, R