CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
4 ROUNDS FOR TIME (7 MINUTE CAP)
10 Alt. Step-ups
:30 Push-up Plank
10 Push-ups
10/8 Cal Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15/10 Cal. Row
10 Up-Down Box Jump Overs
15 Sit-Ups
10 Box Dips
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:30 Hollow Hold
1:00 Glute Bridge Hold
(No Measure)
