CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Metcon
25 Calorie Air Assault (Time)
Sprint. 100% all out effort. If you’re not riding the bike, you better be screaming at your WOD mates!
Conditioning
OPT Flight Simulator (Time)
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
Scale to lower numbers as needed.
Example:
2-4-6-8-10
Supplement
Abdominal Supplement 28 (Time)
3-5 sets:
20 Alternating Single side V-ups
20 Alternating Plank K2E
20 GHD half sit ups
20 yard waiters carry, 2 light Kbs, slow walk
