CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Metcon (Time)
Warm Up
3 Rounds:
15 Jumping Jacks
Lateral Duck walk 5 steps each direction *
10 Windshield Wipers**
Duck Walk: https://www.youtube.com/watch?v=3Kjfu4D86hM&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=76
Windshield Wipers: https://www.youtube.com/watch?v=KMxwL9yXTnE&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=17
Skill EMOM 15
Work about 45 seconds in each minute.
1: 1/1 Turkish Get Up
2: Handstand, Wall Walk, Pike Push Ups, Headstand
3: L-Sit, L-Hang, Tuck sit or hang
4: Walk Outs w/ pushup
5: Grok Squat
Metcon:
For Time
40-30-20-10
Kettlebell Swings
Single Leg V Ups (2 Count)
Every minute (including 0:00) 5 floor touch and HIGH jumps.
You get interrupted by the floor touch and jumps, then right back where you left off on the For Time.
15 Minute Time Cap.
Stretch
1 Minute Wide Leg Hamstring Stretch
1 Minute Child’s Pose
:30 8 Point Shoulder Stretch per side.
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