CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

Extended warm up:

400m run or 2:00 any other cardio

2 Rounds:

40 Prisoner Jacks

30 Butt Kickers

20 Single Leg RDL (alternating)

10 Up Downs (no push-up burpees)

400m run or 2:00 any other cardio


Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes
Sub double unders with penguin taps or line hops. Go hard!

Brovember 7 (Calories)

3 sets:

50 Box Dips (hit these fast and pump your triceps, bro)

50 Box Crunches (sit on a box, pick your legs up and pull your knees to your chest, go quick and blow out your abs, bro)

Repeat this mantra: abs n tris abs n tris abs n tris abs n tris. Note number of calories you think you burned.