CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
PULL THAT ISH PLAYLIST
https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x
Row @ Moderate Pace for 2:00
1 ROUND Strict “Cindy”
5 Strict Pull Ups
10 Strict Push Ups
15 Air Squats
Into…
1 ROUND
5 Burpees
10 PVC Overhead Squat
10 PVC Overhead Lunges
5 Strict Pull Ups/Ring Rows
Strength
Metcon (Weight)
10 minute EMOM
3 weighted, strict or assisted pull ups
If you have good strict pull ups, work up to a heavy triple, adding weight as you go. You can either pyramid weight, work across or work up for your last rep.
If you are still working on pull ups, speak with your coach to develop a strategy for the day.
Workout
Metcon (3 Rounds for reps)
3 attempts, each for time:
On a 50′ course, complete a
200 foot burpee broad jump. Rest the balance of 6 minutes.
– Hands may not reach out further than arms length from feet. No forward stepping
ABS Test 2020 #1 (Time)
RX – 150 Butterfly Sit Ups
-or-
RX+ – 75 GHD Sit ups
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