CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS…

100m Run

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

7/5 Cal Row

20 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 Strict DB Press

-Rest 2:00-

AMRAP x 8 MINUTES

Run 200 meters

5 Strict Pull Ups

(Score is Rounds + Reps)

Challenge of the Week!

Metcon (Distance)

AMRAP x 7min *

Max meter bike

*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB

Show your hips

Full extension of your knees

Jump and separate your feet from the ground

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)