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 x 6)
Empty Bar-60-65-70-75%
E2Min for 20 minutes, alternate a Push Press set with a set of 1 min max Russian Twists.
Push It (AMRAP – Rounds and Reps)
12 Minute AMRAP
50 Push Ups*
400 Meter Run
30 Kettlebell Swings 70/53
20 Burpee Pull Ups
10 Rope Climbs 15′
Rx = Run or Row.
*Perfect Push ups only! COACHES! Allow no slop.
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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