CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 KB Deadlift

7 KB Swing

7 2-Handed KB Thrusters

Form before speed

RX – 53/35

RX+ 70/53

Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!