CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Warm-up (No Measure)
EMOM x 10 MINS
Odd- :30 Row (increasing effort every round)
Even- :45 of Movement!
1st round= Alt Groiners
2nd round= KB DL
3rd round= RKBS
4th round= KB Upright Row
5th round= Plank Shoulder Taps
Metcon (No Measure)
EMOM x 25 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 20 Alt. V-Ups
MIN 3 – 15 KB Sumo DL High Pull (70/53)|(53/35)
MIN 4 – 20 KB Goblet Step-Back Lunges
MIN 5 – :45 Max KB Plank Touches*
*KB placed arm’s distance in front of plank hold, alternate arms each touch.
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