CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
RED LIGHT GREEN LIGHT THERAPY (AMRAP – Rounds and Reps)
WARM UP
FOR 5 MINUTES, COACH WILL CALL OFF DIFFERENT EXERCISES.
WHEN HE SAYS GREEN LIGHT GO!!!!
WHEN HE SAYS RED LIGHT STOP!!!
INTO:
5 ROUNDS
5 SQUATS
5 PUSH UPS
(WARM UP PACE)
-CONDITIONING-
‘THERAPY’
30 BURPEES
30 EYE LEVEL SWINGS
30 180 BROAD JUMPS 4’+
https://youtu.be/u7bTjFJKdds
30 TATERZ
https://youtu.be/v2R_w2dvEmY
-OR-
HANG SQUAT CLEANS
https://youtu.be/YZUdVyVV3uI
-OR-
HANG MEDBALL CLEAN
https://youtu.be/qLapafs_wUc
25 MINUTE AMRAP
50:10 WORK:REST RATIO
50 seconds of work, 10 seconds of mandatory rest every minute.
GO HARD.
ABS
4 MINUTES
20 SECONDS – FLUTTER KICKS
10 SECONDS – HOLLOW HOLDS
STRETCH
PIGEON :30 PER SIDE
THREAD THE NEEDLE :30 PER SIDE
https://youtu.be/CdcnRcIihPY
