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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute couch stretch/side

3 rounds:

10 Jeff Costomiris Daisy pickers

10 shoulder taps

10 sit-ups

10 windmills

1 minute plank hold

1 minute Samson stretch/side

Metcon

Metcon (Time)

5 Rounds For time:

19 Kettlebell Swings

19 Sit-ups

19 Burpees

Strength

upper body pull (5×10, alternating )

5 super sets x 10 reps:

10 bent over row/side

10 upright row

Stretch

Metcon (No Measure)

:30/side

arm across chest

elbow overhead

fingertips pulled back

pec stretch

upward dog