Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Low back and Glute Warm up 1 (No Measure)
50 jumping jacks, 20 toy soldiers, 50 jumping jacks
3 sets of ten reps:
Fire Hydrant
Bird Dog
Hip Bridge
————————————————-
1 minute Pigeon/side
————————————————-
500m Row
Push Press (5 x 12)
Empty Bar-35-40-45-50%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 20, 2 count Russian Twists. Press at 0:00, RT at 1:30, Press at 3:00, RT at 4:30, etc.
Bar can come from the rack or the floor for Push Press. Make Push Press harder by pausing at the bottom before each rep. Make RT harder by keeping arms straight.
Leggo EMOM (Calories)
EMOM 16
Minute 1: 15 Wall Balls
Minute 2: 20 Box Jumps/Step Ups 24/20″
Minute 3: Max Cal Row, Bike or Ski
Minute 4: Rest
Score is total calories.
RX+ = 11′ Wall Ball, Bike
