BROOOOOOOOOOOOOOO

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

🌳420 BROOOOOOO 🌳 (Time)

WARM UP

3 Rounds

20 Jumping Jacks

10 Air Squats

8 Step Forward Lunge rotation

https://youtu.be/Yz9-z090VQY

6 Push up to T

https://youtu.be/J5nuJ8kYgsE

STRENGTH

FRONT SQUAT 10-10-10

-OR

Goblet Squat 20-20-20

As heavy as possible understanding that you have to add weight over the next few weeks if possible, rest 90 seconds between sets.

IF YOU NEED LESS REST plank between sets.

PICK ONE:

Barbell front squat

https://youtu.be/uYumuL_G_V0

-or-

Dumbbell front squat

https://youtu.be/B86Zj72LwzA

-or-

Goblet squat

https://youtu.be/2gP2F7ryJnU

CONDITIONING:

“420 BROOO”

4 Rounds for time of:

20 Step Back Lunge Steps

20 Sit Ups

20 Hang Power Snatch

20 Single Leg Burpees, no Push Up

https://youtu.be/_Y1zjJvDmoU

Add weight to lunges & sit ups as desired. Snatch can be barbell, dumbbell or kettlebell.

If Single leg burpees are not a good fit, do squat thrusts https://youtu.be/SK9mxl_9e_0

😈

ABS!!!

3 rounds

20 Rocky sit ups

https://youtu.be/9btyTxzlgk0

20 flutters, 2 count

https://youtu.be/nEb-2uQTUqY

20 russian twists, 2 count

https://youtu.be/ge9mfMNSr-k