Announcements

Next Saturday at 8am CST/9am EST we are going to..
BREAK THE INTERNET!
with Coach Ruffles!
50+ people will hit a SPICY Saturday session for our
BIGGEST CLASS EVER!
Don’t miss it!

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

430 (AMRAP – Rounds)

Full WOD Demo

https://youtu.be/K38JIMVTEDM

-Warm Up

1 minute jump rope or any cardio

30 seconds hollow plank

3 rounds

-Strength

6 x 10 Push Ups @31×1

on a 75 second clock

(0, 1:15, 2:30, 3:45, 5:00, 6:15)

-Conditioning

Isometric 16 EMOM

Min 1: Hollow hold

Min 2: Squat or Overhead Squat Hold

Min 4 L-sit or Tuck sit or V-hold

Min 3: Plank or Headstand

Beginner 20-30 seconds

Intermediate 30-40 seconds

Advanced 40-55 seconds

-Supplement

3 Rounds:

15 Glute Bridges

15 Bicep Curls

-Stretch

Cross Body Shoulder :30/side x 2

Neck/Upper Trap :30/side

Neck tuck :30

-Extra Credit

Run 20-40 minutes easy. Enjoy the fresh air. Prepare to close out this week with a burner!