CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 sets

10 Alt. Samson Lunge Stretches

20 Mountain Climbers (Control…not sloppy!)

10 Up-Downs

7 Hand release Push-ups

5 Deadlifts, start with empty bar and build

Workout

Deadlift (5-5-5-5-5)

After last set of warm up, continue to build to a heavy set of 5 over 5 sets. Your last set should be challenging but not maximal.

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/15 or 10 Cal Row

MIN 2 — 15/10 or 5 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Skill

Metcon (No Measure)

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)