CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
2-3 ROUNDS (8 min CAP)
10 PVC Pass Thrus
10 Plate Strict Press
25ft Waiter Walk R*
25ft Waiter Walk L
10 Alt Groiners
20 Plank Shoulder Taps**
2 Wall Walks
*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.
Strength
Overhead Squat (10-10-10-10-10)
Work your way up to a heavy set of 10 for the day. If you cannot overhead squat, front or back squat.
Check your ego at the door.
Workout
Metcon (Time)
FOR TIME
200m Run
15 Hang Power Snatch (95/65)|(65/45)
15 Overhead Squat/front squat
15 HSPU/push ups
400m Run
15 HSPU/push ups
15 Overhead Squat/front squat
15 Hang Power Snatch
200m Run
-12:00 Hard Cap-
RX = 65/45, front squat, push ups
RX+ = 95/65, OHS, HSPU
If you can’t run, Row or ski 400 or bike 800
Optional Cool Down
Warm-up (No Measure)
Abstober #ABSTOBER 22 is NOW!
👻4 rounds for quality of:
👨🎤22 Rotational push up plank K2E
🎯22 Elbow plank kick backs
🎃GET IT DONE
💀👨🎤🎯🐟🦆💦👾
https://www.youtube.com/watch?v=a8RVHwbNpzE
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