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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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421 FIERCE! (No Measure)

EYYYY! OK!!!



DANCE TO THIS:

https://youtu.be/QHDRRxKlimY

——

THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-WARM UP-

ISOMETRICS ALTERNATING EMOM 12!

MIN 1: HOLLOW HOLD

MIN 2: SUPERMAN

MIN 3: PLANK

MIN 4 : WALL SIT

45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-REST 2+ MINUTES-

SKILL/CONDITIONING EMOM 16

MIN 1: PULL UPS OR BENT OVER ROWS

MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS

MIN 3: HANDSTAND OR TENSION PLANK

MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!

45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)

-REST 2+ MINUTES-

-FINISHER-

WITH LIGHT WEIGHT!

USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!

✅3 sets ✅

🤓10 bent over raise (rear delt)

👍🏼10 front raises/side (anterior delt)

🚀10 side raises (medial delt)

🍑10 turn out bicep curls

🚀10 triceps kick backs

https://www.youtube.com/watch?v=n1xK_je-IeE

Abs for rest: 10 bench crunches, then 10 more per each side.

SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD

-FINISHER-

5 X 10 ‘THE ULTIMATE V-UP’

1 V-UP

1 ALTERNATING LEG V UP, R

1 ALTERNATING LEG V UP, L

-STRETCH-

BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ

SEATED SHOULDER STRETCH

https://youtu.be/XMsBC9-vSDs

SEATED TRICEP STRETCH

https://youtu.be/nbHOmIYMazk

LIZARD STRETCH

https://youtu.be/BSjh9I8xMX4