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 x8)
Empty Bar-50-55-60-65%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 KB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
RDS (AMRAP – Rounds and Reps)
12 min AMRAP
200m Meter Run or Row
8 Ring Dips*
20 Butterfly Situps
*RX+ 4 ring muscle ups
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
