CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

RUN OR ROW 1000 METERS

then…

1 minute couch/side

30 second bar hang

..then, 3 rounds of:

5 ring rows or strict pull ups

7 perfect push ups

9 air thrusters

Fun Time Fran Time playlist:

https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6

Skill

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

Walk 200 meters

2:00 Foam Roll Upper Back / Lats

1:00 Child Pose

(No Measure)