CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Pressing Warm Up 2 (No Measure)

Two rounds of:

Run or Row 200 meters

15 push ups

10 V Ups

5 Strict Chest to Bar Pull Ups

15 second Samson Stretch, per side

Do the first round slow, the second round fast.

Skill

Muscle-ups

Spend 10 minutes getting better at muscle ups.

Pull/Dubs/Rope/Row EMOM (AMRAP – Reps)

20 Min EMOM

Min 1: 8 Pullups; RX+ 15 Pullups

Min 2: 30 Double Unders; RX+ 50 Double Unders

Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs

Min 4: Max Calorie Row

Min 5: Rest

Wise Supplement 2 (No Measure)

8 point shoulder stretch, 1 min per side

Lying Piriformis Stretch, 1 min per side

https://youtu.be/gMh5UvrPsk4

2 minutes Savasana

https://www.youtube.com/watch?v=v1IkTK16XUQ