CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Extended warm up:
400m run or 2:00 any other cardio
2 Rounds:
40 Prisoner Jacks
30 Butt Kickers
20 Single Leg RDL (alternating)
10 Up Downs (no push-up burpees)
400m run or 2:00 any other cardio
Metcon
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
Sub double unders with penguin taps or line hops. Go hard!
Brovember 7 (Calories)
3 sets:
50 Box Dips (hit these fast and pump your triceps, bro)
50 Box Crunches (sit on a box, pick your legs up and pull your knees to your chest, go quick and blow out your abs, bro)
Repeat this mantra: abs n tris abs n tris abs n tris abs n tris. Note number of calories you think you burned.
