Skill:
Pick a skill, work with your coach for 20 minutes.

Conditioning:
E4M420M (AMRAP – Reps)
Every 4 Minutes for 20 Minutes:
10 Pull Ups*
Run 200 Meters
40 Double Unders
Max Calorie Row to 3:30

RX+ = 5 Muscle ups
Score is calories rowed
Scaled = No jump rope, single unders or double under practice/lower reps

#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #ConstantlyVaried #Pullups #MuscleUp #RunFast #Dubs #CalRow #Fitness #PoweredByCommunity #JoeyD

Gymnastics

Pull-ups
5 sets of 5 with 1 minute rest between sets.

Conditioning

Metcon (Time)
5 Pull-Ups
10 Burpees
15 Sit-Ups
20 Push-Ups
25 Toes to Bar
30 Wall Ball Shots (20/14)
35 Plank Jacks
40 Alternating V-Ups
45 Medball Squats
50 Walking Lunges

After the 50 Walking Lunges, go in reverse, starting at 45 Medball Squats and ending with 5 Pull-Ups

#CrossFit CrossFit305 #CrossFitStirlingRoad #CrossFitA1A #WorldsBestGyms #Rowing #PullUps #Burpees #Lunges #Squats #WallBalls #Abs

Weightlifting

Strict Press (3-3-3-3)
Use dumbbells. Attempt to go 5# heavier than last week.

Metcon

Spicy Meatball (Time)
21 Thrusters 75/53
3 Rope Climbs 15′
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

6 minute time limit
Rest to 10 minutes
Rx＋ = 95/63, Legless
4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.

Supplement

Tabata butterfly situps (AMRAP – Reps)
Tabata butterfly sit-ups
You want abs? You think abs are free?!?!? #CrossFit #Crossfit305 #CrossFitA1A #CrossFitStirlingRoad #Abs #Metcon #AMRAP #Press #Strength #Strech

Warm-up

Floor Core (No Measure)
3-5 Rounds
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.

Conditioning

DM Intervals 16 (AMRAP – Reps)

4 Rounds of 60 seconds on, 30 seconds rest of:
Burpee Pull Ups*
Anchored Sit Ups*
Kettlebell Swings 53/35*
Row for Calories

RX＋ = Burpee Muscle Ups, GHD Sit Ups, 70/53 or heavier
Intermediate = Burpees 8/7′, Sit Ups, 44/26
Scaled = Burpees, Sit Ups 35/18 or lighter

Supplement

20 rounds Air Assault (AMRAP – Reps)

20 Rounds for Calories:
30 Seconds Air Assault
30 seconds active rest on bike

#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strenght #WOD #AMRAP #EMOM #PushUps #Burpees #Abs #MuscleUps

11 A.M. CrossFit

#CrossFit #CrossFitStirlingRoad #CrossFitA1A #CrossFit305 #Fitness #Jump #WOD #AMRAP #EMOM #Strenght #SundayFunday

9 A.M. Reloaded (A1A Beach WOD)

10 A.M. CrossFit
#CrossFit #CrossFitA1A #CrossFit305 #CrossFitStirlingRoad #Fitness #WOD #Press #Lift #Squats #PullUps #Burpees