CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Metcon (Time)
Squat and LEGACY WORKOUT warm up:
20/20 single leg jump ropes (or just single leg hops)
20 regular jump rope or hops
20 double unders (Higher hops or penguin drill).
Then:
10 Alternating quad stretches
10 Alternating knees to chest
10/10 Fire Hydrants
10/10 Straight leg pulses to the side
10/10 Straight leg pulses straight back.
Then:
10 of the best air squats of your life w/ 1 second pause at the bottom.
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LEGACY WORKOUT
This is a classic CrossFit workout that everyone has to experience at least once in their life. Go out hard, try to hang on. Move WELL with FULL range of motion.
4 Rounds for time:
400m Run
50 Air Squats
Running substitutes: 450m Row, 150 Double unders, 2 Minutes of Jumping Jacks or High Knees, 2 minutes any other cardio.
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Abtown
3 Rounds:
20 Side Bends per side
40 Bicycle Crunches (1 count)
60 Second Side Plank (switch whenever)
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Stretch:
1 Minute Couch stretch or Quad stretch per side,
:30 Calf Stretch per side
:30 childs pose with reach to the side on each side.
