Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am KIDS
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
—-
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
—-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
5k Run
-Rest as Needed-
NOT FOR TIME
5k Row
(Score is Time for Run)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 ROW/BIKE/RUN (Increase pace every :15)
Into…
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Up-Downs
MOVT 2 — Inch-Worms (no Push-Up)
Into …
4 ROUNDS (:20 work, :10 rest)
MOVT 1 — Active Bar Hang
MOVT 2 — Push-Ups
*1 Round = Both Movements
Workout
Metcon (Time)
FOR TIME*
21-18-15-12-9
Cal Row
C2B Pull-Up
Strict Dips (Ring, Box or Bar)
*Weight Vest Optional.
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks
-Rest as needed b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
