CrossFit 305, CrossFit A1A – CrossFit
Metcon (AMRAP – Rounds and Reps)
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
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Strength: 10 Minute EMOM
1: 8 Weighted Squats any way
2: Plank or Handstand hold
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Metcon:
14 Minute AMRAP
10-20-30…
Mountain Climbers (2 Count)
Bicycle Crunches (2 Count)
Push Ups
Single or Double Arm Push Presses
10s the first round, 20s the second round, 30s the third… etc.
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Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
