Announcements
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
Pressing warmup (No Measure)
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Push Press (5 x10)
Empty Bar-45-50-55-60%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 25 sit ups. Press at 0:00, Sit ups at 1:30, Press at 3:00, Sit ups at 4:30, etc.
Dragon Force (Time)
Three Rounds for time of:
15 Power Cleans 135/93
12 Bar Facing Burpees
Wiseman Supplement 3 (No Measure)
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
