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

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PVC Circle Warm Up (No Measure)

Circle Up with a PVC pipe and get ready for some fun!

Push It 22 (AMRAP – Rounds and Reps)

22 Minute AMRAP of:

25 Push Ups*

200 Meter Run

15 2 arm Dumbbell Swings 25/15

10 Dumbbell Burpees

Perfect Push Ups ONLY! No knees, use a box as needed. Dumbbell Burpee finishes with DBs hanging at side, no jump.
Rx = Run or Row.

*Perfect Push ups only! COACHES! Allow no slop.

Wiseman Supplement 4 (Time)

2 rounds:

30 seconds superman hold

30 seconds hollow hold

30 seconds side plank/side

30 seconds pigeon pose/side

30 seconds cobra stretch