CrossFit Kids starts at CrossFit A1A Monday January 30th!

6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm

First week free!

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

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Pressing Warm Up 2 (No Measure)

Two rounds of:

Run or Row 200 meters

15 push ups

10 V Ups

5 Strict Chest to Bar Pull Ups

15 second Samson Stretch, per side

Do the first round slow, the second round fast.



Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders.

Pull/Dubs/Rope/Row EMOM (AMRAP – Reps)

20 Min EMOM

Min 1: 8 Pullups; RX+ 15 Pullups

Min 2: 30 Double Unders; RX+ 50 Double Unders

Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs

Min 4: Max Calorie Row

Min 5: Rest

Wise Supplement 2 (No Measure)

8 point shoulder stretch, 1 min per side

Lying Piriformis Stretch, 1 min per side

2 minutes Savasana