CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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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.

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