CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

5 minute AMRAP

50 jumping jacks

40 mountain climbers

30 Hip Bridges

20 Squats

10 Up Downs (No Push Up Burpees

REST 1 MINUTE

Tabata Plank –

20 seconds on/10 seconds off

8 Rounds

If you’d like to spice it up, try 1 arm or 1 leg or 1 arm & leg off of the ground

https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3?si=HvDPNiVQT5SASsSzmzooyA

Goblet Squat (15-15-15-15-15)

15 Goblet or Air Squats w/ 1 sec pause in the bottom

One set every 90 seconds

Workout

Kerfluffle! (AMRAP – Reps)

5 Rounds:

3 Minute AMRAP

-Run 200 meters or 30 to 50 double unders – or 60 -100 single unders – or 50 speed jacks -or- 100 mountain climbers

-15 KB or DB Swings or 20 Plank Knee to Elbows or 15 Plyo Jumps

-Max Air Squats to 2:30

-Rest to 3 minutes

RX+ Jump Squats

Virtual But Real Abs 1.0 (No Measure)

Alternating Tabata

20 seconds on, 10 seconds off!

Bicycle Crunches

V Hold or Hollow Hold