CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

F*** it – it’s FRIDAY Playlist!

https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a

3 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm Front Rack Hold

:15 L arm Over Head Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstanding and handstand Walking. Have Fun!

No measure, but try for one long hold or one max distance walk within the minute.

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.