CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
Warm-up
Warm-up (No Measure)
Grab a pair of light kettlebells …
2 ROUNDS
10 DBL Sumo KB Deadlifts
30 Single-Unders → 30 Double-Unders (or :30 of practice)
5/5 Single Arm Russian KBS → 10 DBL Russian KBS
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Double Russian KBS
30 Double-Unders
20 Air Squats
