CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:30 Bike (increase RPM by 2, every round!)
10 Alt. Cossack Squats**
5/5 Single Arm Ring Rows
*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups
(No Measure)
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