CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
6 Alt Box Step up
6 Russian KB Swings
20 Alt. Deadbugs
THEN…
2 ROUNDS
6 Box Jump + Step Down
6 American or Russian Swings
20 Alt. Bird Dogs
THEN…
2 ROUNDS
6 Box Jumps *WOD pace
6 KB Swings – WOD standard (A or R)
1:00 Plank Hold
Workout
“THE 20/20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps or Step Ups (24/20)
20 KB Swings (53/35)|(35/26)
20 Butterfly Sit Ups
**New Classic Workout– Classics are workouts dreamt up by the Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Stretch
2:00 Hamstring Stretch
(No Measure)
