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

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PVC Circle Warm Up (No Measure)

Circle Up with a PVC pipe and get ready for some fun!

Push Press (5 x8)

Empty Bar-55-60-65-70%

Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.

Climbing Annie (Time)

50-40-30-20-10 Double Unders

5-4-3-2-1 Rope Climbs

RX+ 100-80-60-40-20, Legless (legs for descent)

Wiseman Supplement 4 (Time)

2 rounds:

30 seconds superman hold

30 seconds hollow hold

30 seconds side plank/side

30 seconds pigeon pose/side

30 seconds cobra stretch