TANK TOP TUESDAY!

Announcements

ZOOM LINK

https://zoom.us/j/660024996

Monday – Friday
6 am Jeff C
7am Juan
8am Juan
9am Juan
10 am Jeff Ruffatto (9am CST)
11am Jeff C
12pm Jeff Ruffatto (11am CST)
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)
5pm, 6pm & 7pm – A fine blend of your favorite coaches

Saturday – 8am, 9am, 10am, 11am, 12pm

Sunday – 8am, 9am, 10am, 11am KIDS! 11:30 YOGA

ZOOM LINK
https://zoom.us/j/660024996

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Tank Top Tuesday Warm Up (Time)

Dark Melodic Electronic continuous mix:

https://soundcloud.com/reaktorevents/inhalt-der-nacht-at-reaktor-x-monnom-black-nye

Very strange Aphex Twin influenced art electronics from Dallas

https://daed.bandcamp.com/?fbclid=IwAR3vmbf0_vJQhcZDo9zjv1uE–qmpVEz1L2w-5yKykG4mSyoJn5FQwdTSV0

Dave Moret’s CrossFit Playlist:

https://open.spotify.com/playlist/6s1GGyF4j3Tmsasf2ZMNA7

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With a light pair of dumbbells or weight plates or water jugs or bean cans, 2 rounds of:

10 Side raise

10 Front Raise

10 Bent Over Fly

10 Curl

10 Press

—

Then, 2 rounds of:

10 calf raises

10 plyo jumps (double under jump without jump rope)

10 straight legged sit ups

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If you can’t jump rope, you have a few options;

“Fannie”

Replace Double Unders with Glute bridges https://youtu.be/K9Ge8Jn0T08

“Rannie”

Replace Double Unders with 300 meter run per round (GPS it or just guess it)

“Mannie”

Full or Half Push Push Ups in place of Double Unders

“Rowing Annie”

250-200-150-100-50 meter rows in place of double unders

You can also do 2x single unders or 1x jumping jacks

GLUTE EXTRA MAX PLUS (Weight)

🍑🍑🍑🍑💥

3 Rounds

10 Side Lunges, 2 sec pause in the bottom*

10 weighted hip bridges, 2 sec pause at top

20 Straight leg pulses/side

https://youtu.be/RWyXv8isg90

*Add weight to lunge if able

Bros need glutes too. Do it bro, pump the glutes. You got this. All you.

SIX MINUTE MOBILITY (No Measure)

30 second samson, per side

30 second lizard, per side

30 second door lat stretch, per side

1 wall squat https://www.youtube.com/watch?v=Sps_ljjAwmE

2 minutes legs straight up on wall, relaxation, meditation, breathing