CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up:

10 Reps Each

Butt Kickers

High Knees

Floor touch n jump

Drop Squats

Toy Soldiers

Plank to Down Dog

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For Time:

30-20-10

4x Double Unders or lateral hops

(120-80-40)

2x Butterfly Sit Ups

(60-40-20)

Light Thrusters

(30-20-10)

—–Right into—–

4 Rounds

500m Row/.6 Mile Bike/400m Run/2 minute high knees

1:00 Plank any way (accumulate 1 minute)

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Finisher:

21-15-9

Bicep Curls

Diamond Pushups

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Stretch:

:30 of each

Calf Stretch each side

Cobra Stretch

Quad Stretch

8 Point Shoulder Stretch each side