CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND of Line Drills
25’ Walking Quad Stretch (with hands, pull one heel towards the glute)
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Single Foot Hop (L/R)
Grab a LIGHT pair of DBs and immediately dive into …
2 ROUNDS*
4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs
4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull
100m Jog → 100m Jog
4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 7 Burpee Box Jump Overs
MIN 2 – 14 DBL DB Snatch
MIN 3 – 200m Run
MIN 4 – 14 DB Deficit Push-Ups
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