CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Reps)

WARM UP

12 SAMSON LUNGES, PER LEG

12 PAUSE AIR SQUATS

12 DEADLIFTS

12 RUSSIAN KB OR DB SWINGS

12 SIT UPS

12 PUSH UPS

12 FAST 2 COUNT JUMPING JACKS

Metcon:

4 Minutes on, 1 Minute off for

25 Minutes (5 Rounds)

60 Double Unders or Jumping Jacks

30 Russian Twists (2 Count)

then AMRAP:

10 Burpees

10 Bent over Rows (any object)

10 Push Press (any object)

Every new round start with the 60 dubs and 30 russian twists buy in, then go into the AMRAP (starting at the beginning).

Score will be total reps completed across all amraps.

Ab Supplement:

100 Crab Cross Body Toe Touches

https://www.youtube.com/watch?time_continue=3&v=8AvqI6jxbas&feature=emb_title