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


Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups
Sub pull ups with bent over rows, banded pull downs, bicep curls, or any other pulling motion!

Brovember 8 (No Measure)

12 Single Arm DB Row, per side, heavy

12 Front raises, light

12 lateral raises, light

60 seconds of bicycle crunches as rest
Use any heavy object for rows. Use any light objects for front and side raises!