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

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PVC Circle Warm Up (No Measure)

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

Push Press (5 x 6)

Empty Bar-60-65-70-75%

E2Min for 20 minutes, alternate a Push Press set with a set of 1 min max Russian Twists.

Push It (AMRAP – Rounds and Reps)

12 Minute AMRAP

50 Push Ups*

400 Meter Run

30 Kettlebell Swings 70/53

20 Burpee Pull Ups

10 Rope Climbs 15′
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