CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
GET STRONG – GET CONDITIONED – EAT SMART – GET ABS (AMRAP – Rounds and Reps)
FRONT SQUAT 10-10-10
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
Dumbbell front squat
3 SETS OF:
4 Minute AMRAP
10 PUSH UPS
20 HAND RELEASE CROSS BODY KNEE TO ELBOW
20 HIGH KNEES (2 COUNT)
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.