CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Cardio Warm Up (No Measure)
2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press
Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press
Workout
GET IT OK? (AMRAP – Rounds and Reps)
AMRAP X 7 Minutes
10 Unbroken Double Unders*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
Double Unders Increase by 10 reps each Round
-Rest 2:00-
AMRAP 7 Minutes
10 KB Sumo Deadlift High Pull
10 Knee to Elbow
5 Strict Dips
*KB SDLHP increases by 5 reps each round
(score is rounds & reps)
