CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Hollow Rocks
:30 Alt. Scorpions
https://www.youtube.com/watch?v=uNDfgnWN2G0
:30 Alt. Spiderman Lunges
https://youtu.be/3dgNcNU74_w
:30 Bird Dogs
https://youtu.be/k2azbhhuKuM
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups
Skill
2020 COW – 3 (AMRAP – Reps)
Max Reps Strict Pull Ups
Once set, no rest, start in a dead hang, chin clearly over bar, back to dead hang.
NO KIP, NO SWING, NO CHEATS!
Warm-up (No Measure)
7 Minute EMOM
1-3 Strict Pull Ups
1-3 Kipping Pull Ups
(Do this as an unbroken set)
RX+ try adding 1-3 bar muscle ups
If you’re still working on pull ups, sceale to tough ring rows or jumping pull ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
Pec, lat and calf stretching
