Friday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

CHIPPER-STYLE WARM-UP…

1:00 Calf Stretch on Wall/Rig (:30 Each Leg)

40 Single-Unders

10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)

30 High Singles

10 Calf Raises

20 2 Singles + 1 Double Under

10 Air Squats

10 Double-Unders

Workout

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Optional Cool Down

Warm-up (No Measure)

2 SETS

:30/:30 Calf Stretch*

1:00 Cobra Stretch

(No Measure)

*Elevate foot against wall to stretch each calf.

Friday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

8 Minutes Of:

Jog Down & Back x3

30 Single Unders

5 Up Dog -> Down Dog

:20 Lizard per side

10 Air Squats

10 Hanging Knee Raises

Metcon

Karuba (AMRAP – Rounds and Reps)

25 Minute AMRAP:

100 Double Unders

50 Air Squats

25 Push Ups [Rx+ 12 Strict HSPU]

10 Ring Dips

5 Strict Pull Ups [Rx+ replace dips and pullups with 7 muscle ups]

:20 L-Sit of any kind.
Full depth in squats, don’t cheat. Good push ups without “worming” up.

L-Sit can be hang or in ring support, accumulate 20 seconds.

Thursday

Announcements

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CrossFit 262 – CrossFit

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snatch pull + snatch (1-1-1-1-1…)

Front Squat + Split Jerk (1+1, Building)

We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.

Optional Finisher

Metcon (No Measure)

8 Rounds

Row/Bike/Ski

1:30 on, :30 off
Try to keep a consistent “push” pace.

~1000+/850+ on Rower

~62+/56+ RPM on Bike

~800+/700+ on Ski

Thursday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Run 400m

Rest Remainder

STATION 2

40 Box Jumps

Rest Remainder

STATION 3

30 Burpees

Rest Remainder

Thursday – REST DAY

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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