CrossFit 305, CrossFit A1A – CrossFit
Metcon (AMRAP – Rounds and Reps)
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
10 Wide Leg Touch floor and reach overhead
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Workout:
24 Minute AMRAP*
30 Up Downs (no pushup burpees)
25 Butterfly Sit Ups
20 Deadlifts
15 Push Ups
10 Straight Leg Sit Ups (use weight if you want)
*Minutes 0, 5, 10, 15, 20 are all a 1 minute plank (any way), then start back up where you left off on the AMRAP
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Finisher:
21-15-9
Bicep Curls
Hollow Rocks
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Coaches’ Choice Stretch
