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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Low back and shoulder warm up 1 (No Measure)

400m run

3 rounds:

10 TLLT with light plate 2.5/5lbs max

10 Air good morning

10 Hip Bridge March


1 minute couch stretch/side


3 Minute AMRAP

20 Butt Kickers

15 Jumping Jacks

10 plank knees to elbows

Grip Mile (Time)

8 Rounds for time of:

Run or Row 200 meters

10 Kettlebell Swings 53/35

1 Rope Climb

RX+ 70/53

Absession (AMRAP – Rounds and Reps)

5 min amrap

20 bicycle crunches

10 straight leg situps

5 v-ups


Power Clean (5-5-5)

Work up to a heavy set of 5, touch & go only with coach permission