CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up:

10 Reps Each

Butt Kickers

High Knees

Floor touch n jump

Drop Squats

Toy Soldiers

Plank to Down Dog


For Time:


4x Double Unders or lateral hops


2x Butterfly Sit Ups


Light Thrusters


—–Right into—–

4 Rounds

500m Row/.6 Mile Bike/400m Run/2 minute high knees

1:00 Plank any way (accumulate 1 minute)




Bicep Curls

Diamond Pushups



:30 of each

Calf Stretch each side

Cobra Stretch

Quad Stretch

8 Point Shoulder Stretch each side