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

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Warm-up

Simple Squat Warmup (No Measure)

Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.

20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.

3 Rounds:

8 Single Leg Deadlift, per leg no weight

8 Push Ups w/ rotation to T

8 Palms Up Ring Rows

8 Deep lunge w/ rotation, alternating

Goblet Squat (5×10)

Heavier than last week

Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.

SJB (AMRAP – Rounds and Reps)

10 Minute AMRAP:

16 Hang Dumbbell Snatch 40/25#

16 Box Jumps 24/20″

16 Wall Balls 20/14#, 10/9′

RX+ = 53/35 KB, 30/24″, 110/10′

4×400 meter run (4 Rounds for time)

Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.

http://crossfit305.com/2016-supplemental-conditioning-program/