CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Air Squats
5 Burpees
5 DBL KB Strict Press
:20 DBL KB Front Rack Hold
P2: Rowing @ Easy Pace
Immediately into …
2 ROUNDS EACH (4 min cap)
P1 (pacer):
10 Jumping Alt. Lunges
5 Push-Ups
5 DBL KB Push Press
:20 DBL KB Front Rack Hold (practice keeping both fists together, like magnets at the middle of the sternum)
P2: Rowing @ Moderate Pace
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 14/12 Cal Row
MIN 2 – 12 Alt. KB Front Rack Lunges
MIN 3 – 12 KB Push Press
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