CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
PVC Circle Warm Up (No Measure)
Circle Up with a PVC pipe and get ready for some fun!
https://www.youtube.com/watch?v=TBMSH-k_7As
Push Press (5 x8)
Empty Bar-55-60-65-70%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
Climbing Annie (Time)
50-40-30-20-10 Double Unders
5-4-3-2-1 Rope Climbs
RX+ 100-80-60-40-20, Legless (legs for descent)
Wiseman Supplement 4 (Time)
2 rounds:
30 seconds superman hold
30 seconds hollow hold
30 seconds side plank/side
30 seconds pigeon pose/side
30 seconds cobra stretch
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