CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up
The Matt Chan Warm Up (No Measure)
25 Jumping Jacks, hands touch behind and overhead straight arms. COUNT EM OFF
10 Thumb & Pinky Jacks
8 Long Lunge, Elbow to ankle, point behinds
12 Single Leg lateral lunges
10 Tight ab, butt back arm swings (building)
5-4-3-2-1 Wide stance walk out to push up, slow walkout on heels of palms
Small/medium/butterfly paint brush arm circles, fwd & back
Palms up shoulder rotations
https://www.youtube.com/watch?v=sI8h1xNUxcE
Front Squat (5×8)
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Pausing Ring Rows. Squat at 0:00, Rows at 1:30, Squat at 3:00, Rows at 4:30, etc.
Law of Gravity (Calories)
3 Rounds for total Calories
Minute 1: 16 Overhead Lunges 75/53
Minute 2: 16 Push Press
Minute 3: Max Calorie Row/Bike/Ski
Minute 4: Rest
Reloaded 16 Goblet Lunges 53/35, 24 push press 35/20
RX 75/53
RX+ 95/63, 24 reps Push Press, Row
All lunges in place
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.
Supplemental Conditioning
100 GHD sit ups (Time)
2 hand touch on ground, 2 hand touch on pads
Careful…
Scale to less reps or abmat sit ups
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