to allow our coaches to make the best choices for themselves and their families, both CrossFit 305 and CrossFit A1A will be closed Sunday and Monday, due to hurricane Dorian. we will evaluate Monday evening- Tuesday morning and send out an email (you know, if we have email) and inform you ASAP when we are reopening.
10-9-8-7-6-5-4-3-2-1 (10 squats, 10 sit ups, 10 push ups, then 9 squats, 9 sit ups, 9 push ups, then 8,7,6,5,4,3,2 &1)
Check out the levels below, even your grandma can modify this stuff!
This WOD is for Sunday, we’ll be sending another for Monday as well as an update on our hours.
Stay safe and get your self prepped
Level 1: Squat to a box or chair, Modified sit up, Push up on wall, counter or chair
Level 2: Squat to a lower target, Push up on chair or other elevation
Level 3: Squat to below parallel, Push up full lock out/chest to deck, for time if able
Level 4: Start at 15 or 20 and go down to 1, for time, add burpees as desired. This is RX+!
Supplements are optional and not required. You can do one, some or none.
21-15 & 9 reps of:
Diamond Push Ups, slow on the way down
Bicep Curls, very slow on the way down
Use literally ANYTHING to curl. Do 1 arm at a time if you have to. If you only have very light weight, go very, very slow. I do these with 10-15 pounds and a 3 second count.
10 split squats/side
30 calf raises
Add weight as desired
Post your results in Wodify!