CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)



Still able to go outside and run?

Try this!

Ok – it’s April! WOW – ok.

Q2 – 2020 LETS GOOO!!!

Warm it up with 3 rounds of:

:30 Wall Sit

:30 Plank

:30 Lunge Hold (knee off ground)/side

:30 Russian Twists, no weight

You Are A Maniac (On The Dance Floor!) (AMRAP – Rounds and Reps)

4 rounds of:

Min 1 & 2: Run 2-400 meters, 100-200 double unders, Row 250-500 meters, 100 mountain climbers + 100 prisoner jacks + 50 jumping jacks, 2 minutes on an elliptical, shuttle sprints, etc etc etc

Pick something that will be challenging to finish in 2 minutes but that you can get done with a few seconds to transition!

Min 3 & 4: AMRAP of

3 burpees

6 V ups

Min 5: Rest, cool down, dance (yep, dance for rest. It’s fun – just sayin’)

The goal of this is to hit a pace of about 85% for the first round and then try to maintain that.

Score rounds of the AMRAP if you like keeping score. Don’t forget to sign in on the Wodify APP (you’ll help your coach!)

TABATA ABS! (No Measure)

Tabata Stomach Vacuum


Tababa Toe Touch Crunches


2 minutes relaxation on your back, eyes closed.