CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
Workout
Metcon (Time)
10-9-8-7-…-1
Tuck Jumps*
Hand Release Pushups or Overhead Presses
It’s harder than it looks 🙂
*Tuck jump is full squat then jump and tuck legs up. Scale to a jumping squat without tuck.
Abs
Ohlsen Abs (No Measure)
3 Rounds of
:45 Straight Let Sit Ups
:45 Heel Touch Sit Ups
:45 Hollow Hold
:45 Russian Twists
1:30 Rest
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