CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Run 150m (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm

MIN 5 – Goblet Lunges

Strength

Back Squat (5-5-5-5-5)

Build up to 5 pounds heavier than last week and do 5 sets art that weight.

Box squat if your knees are funky.

Workout

KB Krissy (Time)

20 Russian KB Swings – Heavy as able

20 Goblet Lunges, Same weight

Row 500/400 meters
(Score is Time)