CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.
3:00-4:00 of Slow Bike or Rolling (during Intro!)
Into…
2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)
Strength
Front Squat (8-8-8-8-8)
Alternating EMOM with a 45 second plank or handstand hold
Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Goblet Squat 53/35
Burpee
RX+
Front Squat 95/63
Bar Facing Burpee
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