CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Step ups
8 Glute Bridge-Ups
8 Tuck Ups
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
If you’re more advanced, practice legless up and down, L-sit, inverted, etc.
Your coach will guide you.
Workout
Burn it For the Bird (Time)
3 Rounds of:
Run 400 meters
40 Box Step Ups w/ wall ball
40 Wall Balls*
Every drop on wall balls = 40 double unders. Choose weight wisely.
RX 14/10, 20/16″ (use plates as needed)
RX+ 20/14, 24/20″
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
