CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Metcon (AMRAP – Reps)
Warm Up:
Run! Fast! for 2:00
If you get back too soon, do high knees fast!
Then:
3 Rounds
10 Birddogs
10 Side Plank Rotations Per Side*
10 Push Up To down Dog
*https://www.youtube.com/watch?v=RXlHKL_NEN8&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=10
Strength:
5 Rounds of
:30 Pressing (Strict Press, Push Press, Bench Press, Pushups)
:30 Rest
:30 Pulling (Pull Ups, Bent Over Rows, Bicep Curls)
:30 Rest
Metcon:
15 Minute AMRAP
1: Wall Balls or Thrusters
2: Step Ups or Glute Bridges or Split Squats
3: Toe Touch Crunches https://youtu.be/zlcZE5Ct-oA
4: Run/Row/Bike/Double Unders HARD
5: Rest
Stretch:
Coaches Choice 5 Minute Stretch Routine
