CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up (No Measure)
This is THE Jeff playlist aka Everybodies Playlist:
https://open.spotify.com/playlist/1vDitSP8PT4r2fqEicMhSR
WARM UP!
Sets of 9, 6 & 3 reps in a circuit of:
Mountain Climbers
Plank to Down Dog
Push Ups
Air Thrusters
Plyo Jumps
Lateral Jumps, over a line
Girl Fight! (AMRAP – Reps)
3 rounds for reps of:
1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes
Min 1: Thruster or Wall Ball
Min 2: KB or DB or Water Jug or Backpack Swing
Min 3: Lateral Jump Over
Min 4: Weighted Lunge
Min 5: Burpee or Up/Down or Squat Thrust
Rest (1 minute )
For thruster, use anything.
For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!
For lunge any kind is acceptable – if you’re just starting don’t use weight.
For Burpees, choose a variation that allows you to keep moving the entire minute!
Count total reps if you’d like to score!
Absession (AMRAP – Rounds and Reps)
5 min amrap
20 bicycle crunches
10 straight leg situps
5 v-ups
NON STOP ABS LETS GOOOO!!!!
Stretch Abs 2 – NO ABS ALLOWED (No Measure)
2 rounds, 5 minutes total
30 second Samson/side
30 second Lizard/side
30 second cobra
