Announcements
ZOOM LINK
https://zoom.us/j/660024996
Monday – Sunday | March 30 – April 5
Workout of The Day!
6, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)
Saturday – 9am, 10am, 11am
Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we’re doing it Saturday!
Saturday – 7:30pm DANCE PARTY!!!
All times EST | The best way to support your coaches is to SHOW UP!
ZOOM LINK
https://zoom.us/j/660024996
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
8 Alt. DB Snatch (50/35)
6 DB Box Step-Ups (24/20)*
24 Double Unders
*Hold DB on either shoulder or in front rack. Do not rest behind the head.
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
QUICK MOVEMENT FLOW (3:00)
3 SETS
15 Jumping Jacks
10 Squats w/ Twist & Reach (alternating twist each time)
5 Groiner L + Groiner R + Push-Up
Then…grad a Wall Ball
WALL BALL WARM-UP (7:00)
CHIPPER STYLE…
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
15 WB Thrusters
10 WB Ground to Overhead
100m WB Run
200m Run (No Wall Ball)
*From here, move into your teaching focus for the day…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
400m MB Run (20/14)|(14/10)
400m Run
30 Knees 2 Elbow*
30 Slam Balls (30/20)|(20/15)
30 Box Jumps (24/20)
*GHD Sit-Ups Optional
(Score is Rounds + Reps)
Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK…
Accumulate as much time as possible in Elbow Plank
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 6 MINUTES
10 Strict Pull-Ups
-Rest 2:00-
EMOM x 6 MINUTES
20 Push-ups
-Rest 2:00-
EMOM x 6 MINUTES
30 Air Squats
(No Measure)
