CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
MUSICA!
https://open.spotify.com/playlist/0RsC0F3okUJ3ZQkeiYUj2f
3:00 Row (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12 Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (8-8-8-8-8)
ON A 10:00 RUNNING CLOCK…
Alternating EMOM
Even: 8 front squats, building
Odd: Strict Push ups to failure
Workout
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 20 Sit Ups
Min 2 – 15 KB Swings
MIN 3 – 10 Knees 2 Elbow
Min 4 – Max Lateral Burpees Over The bell to :45
Score is total burpees
RX 53/35
RX+ 70/53
