Announcements
👕 👚 👕 👚 👕 👚 👕 👚
PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
30 sec hang from bar
-Into-
3 ROUNDS
15 Glutes bridges (1 sec hold)
5 push ups
10 squat therapy
3/2 strict pull ups or 7 ring rows
5 back squat (2 sec hold)
Strength
Back Squat (5-5-5-5-5)
5-10 pounds heavier than last week.
Workout
Marbles (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5/3 strict pull ups
Run 200 meters
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
