CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Metcon (AMRAP – Rounds and Reps)
-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
Alternating EMOM 12
Min 1: :45 Second Wall Sit
Min 2: 10 Front Squats (heavy or slow)
Minute 3: 10 Hollow Rocks then rest for wall sits
Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!
-Conditioning
14 Minute AMRAP
10 Step back lunges to high knees per side (https://www.youtube.com/watch?v=extwj0TKGX8)
20 Plank Cross Body Knee to Elbows
10 Push Ups
20 Light Squat Cleans/Taters
-Abs
21-15-9
Plank Knee to Elbow, per side
Elbow Plank Kick Backs, per side
Supermans
Alternating Leg V-Ups, per side
-Stretch
🧘🏻♀️:30 on Each
Child’s Pose
Thread the needle Right
Thread the needle Left
Pigeon Right
Pigeon Left
Wide Leg Hamstring Stretch
Narrow Leg Hamstring Stretch
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