CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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GET STRONG – GET CONDITIONED – EAT SMART – GET ABS (AMRAP – Rounds and Reps)

STRENGTH

****NEW CYCLE****

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.

Barbell front squat

https://youtu.be/uYumuL_G_V0

Dumbbell front squat

https://youtu.be/B86Zj72LwzA

Goblet squat

https://youtu.be/2gP2F7ryJnU

-CONDITIONING-

3 SETS OF:

4 Minute AMRAP



10 PUSH UPS

https://youtu.be/3W7f0siOnqw

20 HAND RELEASE CROSS BODY KNEE TO ELBOW

https://youtu.be/Ndl3ZU7XLAs

10 DIPS

https://youtu.be/HCf97NPYeGY

20 HIGH KNEES (2 COUNT)

https://youtu.be/DfjpR6dzLVg

REST 1 MINUTE

🤖 START where you left off

This is an upper body burner. Try to go unbroken on push ups for a slong as possible.

If 10 is too many, switch to a chair, counter or wall push up. 90% of people will need to do this if moving with proper intensity.

Move quickly but with great form

RX+ may do double unders in place of high knees, but this is designed to be fast transitions – 1 mistake max per set, move on to high knees quickly if you’re making too many mistakes.

😈

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

🧘🏻‍♀️

STRETCH

Cobra

https://youtu.be/JDcdhTuycOI

Down Dog

https://youtu.be/ayQoxw8sRTk

Lizard

https://youtu.be/BSjh9I8xMX4

Pigeon

https://youtu.be/tYY-cqNjuVA

Savasana

https://youtu.be/SfAoPVt64LE