CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3-4 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups
*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.
Cool Down
Warm-up (No Measure)
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell
*Each exercise is 1:30 on one side and 1:30 on opposite.
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for reps)
FOR QUALITY
3 SETS
2:00 Max Strict HSPU
-Rest 2:00 b/t Sets-
*Do not go to absolute failure. Hit quality reps and to standard. Move at a 75% controlled pace.
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