CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
TABATA 8 ROUNDS :20 ON // :10 OFF
Movement 1: Single Unders → Double-Unders
Movement 2: DB Deadlifts → DB Upright Shrugs*
Movement 3: Hollow Rocks → Supermans
Movement 4: Up-Downs → Burpees
*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.
Workout
Metcon (Time)
EVERY 1:30 FOR 8 SETS
5 Burpees
10 DB Hang Power Cleans
15 Double-Unders
Score is slowest round.
Optional Finisher
Warm-up (No Measure)
2 SETS
5/5 Single Leg DB Romanian DL
20 Alt. DB Plank Taps
30 Russian Twists
