CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
1 KB Tater
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
Finisher
Metcon (No Measure)
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
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