CrossFit A1A, CrossFit 305 – CrossFit
Extended Warm-up
PLAY THE TUNES MAESTRO!
https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr
15 minute AMRAP, increasing intensity each round of:
Run 200 meters
50′ of walking Samson lunges
10 push up to downward dog
10 supermans
10 v-ups
1 Rope climb or 3 butt to floor
Workout
“Beer Gut” (Time)
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 400 meters
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 200 meters
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Cool Down
Abstober 8 (No Measure)
50 strict single leg toes to bar or 150 single leg v-ups
