CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

PLAY LIST? More like YAY LIST!

https://open.spotify.com/playlist/0z3OPgnQIZInixCur8hq4y

Run 800 meters easy

Into…

2 ROUNDS

:30 Plank

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrapper Squats

Into…

2 ROUNDS

10 Kip Swings

10 Alt Groiners

10 Russian KB Swings

Rest and recover for a minute. Regroup, then….

EMOM x 3 MINUTES FAST!

15 Air Squats

10 Burpees

Skill

Warm-up (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Workout

Metcon (4 Rounds for reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or V-Up

TABATA 4 – Push Ups

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

2020 COW – 2 (Time)

800 Meter Plate Carry For Time

45 pound plate for men

25 pound plate for women

A1A – Use Park Loop or 2 x 400m, Start and finish is line at door. BE CAREFUL WHEN DROPPING.

305 – Start with foot on front stair, touch thick paint line at 4th, run to crosswalk line at 2nd, then back to line at 4th, finish with foot on step.

262 – start at garage door, run to fire hydrant and back