CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bodyweight Goodmornings*
10 Air Squats
5 Push-Up to Down Dog
10 Burpees
*Feet in squat stance, push the hips back and bow forward until you feel tension in the hamstrings, then use the legs to stand up
2 ROUNDS
3/3 Single Arm DB Deadlift (sumo or suitcase)
3/3 Single Arm DB Strict Press with :02 pause overhead
3/3 Single Arm DB Devil’s Press**
**DB begins on the ground, forward fold, place the right hand on the DB, burpee, jump forward and finish with a single arm DB snatch. The DB can be between the feet or on the outside during the snatch portion.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
6 DB Deadlifts
4 DB Strict Press
2 Devil’s Press
-Rest 2:00-
REPEAT!
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hammer Curls
20 Weighted Russian Twists
10 Skull Crushers
(No Measure)
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