CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Start with some Panda, take it from there: https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
5-10-15 yard shuttle of:
1 – jog
2- run
3 close to a sprint
Coaches: make 3 – 6 lanes and use a 1:1 or 1:2 work:rest rate. Hand touch on lines.
2 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 – 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 – 12/10 Cal Row
MIN 3 – 2-3 Rope Climbs
MIN 4 – :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
**Options for Static Hold…
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.
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