CrossFit 305, CrossFit A1A – CrossFit
Metcon (AMRAP – Reps)
Warmup:
Top Down Warmup, 10 of each
Neck Circles
Arm Circles
Trunk Rotations
Quad Stretches
Knees to Chest
Toy Soldiers
Ankle Rotation
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STRENGTH:
5 sets of 10+10
10 Bicep Curls right into 10 Strict Presses
Rest as needed between sets.
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METCON:
Abs Sole Lute Lee
20 Minutes, :20 on :10 off
Bicycle Crunches
Bicycle Crunches
Plank
Plank
Lateral Hops
Lateral Hops
Supermans
Supermans
Push Press
Push Press
Repeat 4 times to complete 20 minutes.
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Stretch:
1:00 Each
Quad or Couch Stretch
Child’s Pose
Thread the needle
Calf Stretch
