CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

PULL THAT ISH PLAYLIST

https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x

Row @ Moderate Pace for 2:00

1 ROUND Strict “Cindy”

5 Strict Pull Ups

10 Strict Push Ups

15 Air Squats

Into…

1 ROUND

5 Burpees

10 PVC Overhead Squat

10 PVC Overhead Lunges

5 Strict Pull Ups/Ring Rows

Strength

Metcon (Weight)

10 minute EMOM

3 weighted, strict or assisted pull ups

If you have good strict pull ups, work up to a heavy triple, adding weight as you go. You can either pyramid weight, work across or work up for your last rep.

If you are still working on pull ups, speak with your coach to develop a strategy for the day.

Workout

Metcon (3 Rounds for reps)

3 attempts, each for time:

On a 50′ course, complete a

200 foot burpee broad jump. Rest the balance of 6 minutes.

– Hands may not reach out further than arms length from feet. No forward stepping

ABS Test 2020 #1 (Time)

RX – 150 Butterfly Sit Ups

-or-

RX+ – 75 GHD Sit ups