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305/A1A/848 Holiday Schedule:
Dec. 24th regular schedule
Dec 25th 9am @ A1A ONLY
Dec 26th 9am ONLY all gyms
Dec 31st regular schedule
Jan. 1st CLOSED
Jan 2nd normal schedule resumes

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

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The Method Squat Mobility Test (AMRAP – Rounds)

Use this as a warm up or a repeatable test.

Start with a 5 minute comprehensive warm up including dynamic movements before starting the test. Athletes should have elevated their heart rate and prepared all joints.

Stand with your feet squeezing a bumper plate. Focus on gripping the ground with your heel and the outer edge of your foot. You should feel increased stability.

Each rep begins by pushing the hips back and pushing the knees out. For each of the following repetitions, complete a 20 second hold with a 10 second rest.

1. Quarter squat

2. Half Squat

3. Just Above Parallel

4. just Below Parallel

5. Hands up Below Parallel

6. PVC overhead squat (waiter hold if possible)

7. Narrow grip PVC overhead squat

8. Hands together PVC overhead squat

Only progress to the next step after mastering the previous. If you’re unable to progress, stay at that level for the remainder of the repetitions. Note the Level (1-8) you were able to master.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Wise Man Supplement (No Measure)

1 Minute Pigeon Per side

1 Minute Couch Per side

1 Minute 8 point shoulder stretch per side