CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm Up:

1:00 of each



Grok Squat




Alternating EMOM 12:

Minute 1: 10 Side Bends per side (hold any weight, go slow and squeeze that oblique)

Minute 2: 15 Overhead Squats or Front Squats

Pick an appropriate weight for you. Preferably light until your form is impeccable.



6 Minute AMRAP


Russian Kettlebell Swings (53/35)

Goblet Step Back Lunges

Broad Jumps 4′

-2 minute rest-

Repeat 6 Minute AMRAP starting from the beginning

Score is the lowest score between the 2 attempts at the AMRAP.



:45 of each, all laying on back with shoulder blades on ground:

-Right knee across body

-Left knee across body

-Both Knees pulled to chest

-Right leg hamstring stretch (right leg straight up in the air, you grab your toe or leg and gently pull to stretch)

-Left leg hamstring stretch