CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Low back and shoulder warm up 1 (No Measure)
400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
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1 minute couch stretch/side
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3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
Push Press (5 x 12)
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 Dips. Press at 0:00, DIps at 1:30, Press at 3:00, Dips at 4:30, etc.
That Looks Pretty Easy (Time)
3 Rounds for time of:
20 Goblet Step Ups 53/35#
15 4′ Long Jump Burpees
Abdominal Supplement 60 (No Measure)
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
Supplement
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