CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

TRAMUP (No Measure)

Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks

10 arm circles FWD. & 10 BACK

10 Touch the Floor & Reach Overhead

10 Strict Pull Ups or ring rows (skip if no bar)

10 Russian KB/DB/Water Jug Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar Or V-Ups

20 Butterfly Sit Ups

20 Push Ups

MOVE WITH INTEGRITY

Strength

Metcon (No Measure)

Five Giant Sets!

5x MegaSet

MegaSet=

20 Bicep Curls

20 Strict Overhead Press

20 Bent Over Rows

Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.

Use any object you have, if your object is too heavy then drop the number of reps down.

Conditioning

Metcon (AMRAP – Reps)

12 Minute EMOM

(:20/:10/:20/:10)

1: Thrusters or Wall Balls

2: Jumping Lunges

3: Bicycle Crunches
Minute one – :20 max Thrusters/Wall Balls, :10 rest, :20 Thrusters/Wall Balls, :10 rest.

Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.

Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.

Repeat 4 times for a total of 12 minutes.