CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Warm-up (No Measure)
Grab an abmat. Hold it up with ONLY one hand. If your pizza (abmat) gets knocked down, do a 5 rep penalty of whatever exercise coach prescribes. Only touch the mat with one palm! Any hold to the body or two hand hold is an immediate penalty. Coach will switch up exercises at random. Be ready!
Skill EMOM 1 (AMRAP – Reps)
Alternating 10 minute EMOM
Minute 1: Double Unders to :45
Minute 2: Handstand Hold/Walk to :30
For doubles, modify to singles or attempts. RX+ = Triple Unders. Score Double unders.
Jumping Ab Sprints (No Measure)
5 rounds for total time:
15 Box jumps 24/20
30 anchored sit ups
120 yard shuttle sprint (45x out and back on a 15 yard course)
Rest 1 minute
Cool it now (No Measure)
Row, Bike or walk for 2 minutes very slow to recover. Regroup in a circle and stretch lying down on your back while recapping the WOD.