CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
:45 Hollow Rocks
– :15 Rest –
:45 Slam Ball Deadlifts
– :15 Rest –
:45 Alt. Skaters
Into …
1 ROUND
:45 SLOW Arm Haulers
– :15 Rest –
:45 Slam Ball Ground 2 Overhead
– :15 Rest –
:45 Shuttle Sprints
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2-4-6-8-10…
Sit-Ups
4-8-12-16-20…
Slam Balls
1-2-3-4-5…
10m Shuttle Sprint*
*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DB Front Raises
10 DB Lateral Raises
20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)
(No Measure)