CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
423 AMRAP EMOM (AMRAP – Rounds and Reps)
-Stretch Warm up
30 second Lizard/Per side
30 second Cobra
30 second Pigeon/Per side
30 second downward dog
-Then, abs for breakfast:
20 straight leg sit ups
20 supermans
20 flutter kicks, 2 count
2 rounds, movin to get warm
-Conditioning:
30 minute AMRAP on a 50:10 work:rest ratio EMOM (50 seconds of work, 10 seconds of rest every minute for 30 minutes, pick up where you left off)
20 4′ Burpee Broad jumps
20 Ice Skaters, 2 count
20 Hang Power Cleans
20 Floor Touch and Jump
20 V-Ups
Movement Demo and Scaling Options Video https://youtu.be/LuDKsTI7snU
-Finisher:
20 Turkish Get ups
https://youtu.be/vEaxAU21otE
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