CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
https://youtu.be/VBiRtJbgRKg
10 DB Bent Over Rows
10 DB Death March
https://youtu.be/NMIx-S_8VEY
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Lat Rolling or stretching
3:00 Pec Stretching
3:00 Hamstring Stretching
*Each exercise is 1:30 on one side and 1:30 on opposite.
Metcon (AMRAP – Reps)
Optional Work:
2 Rounds of:
2:00 Strict HSPU
2:00 Rest
Don’t go to failure, work at about 75% pace.
