CrossFit A1A, CrossFit 305 – CrossFit

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Extended Warm-up

PLAY THE TUNES MAESTRO!

https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr

15 minute AMRAP, increasing intensity each round of:

Run 200 meters

50′ of walking Samson lunges

10 push up to downward dog

10 supermans

10 v-ups

1 Rope climb or 3 butt to floor

Workout

“Beer Gut” (Time)

For Time:

30/21 Calorie Row

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Run 400 meters

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Run 200 meters

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Cool Down

Abstober 8 (No Measure)

50 strict single leg toes to bar or 150 single leg v-ups