CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.
Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard
Then…
20 Glute Bridge Ups
20 Arm Circles Forward
20 Arm Circles Backwards
20 Swings Forward/Back
20 Alt. Elbow Punches
:20 Barbell Overhead Hold
Strength
Push Press (8-8-8-8-8)
Alternating EMOM with 50-100 Army Flutter Kicks
Workout
Metcon (Time)
FOR TIME
50/40 Cal Row
50 Up-Downs
This is a sustained sprint – apply effort accordingly.
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR TIME
400m KB Farmer Carry (70/53)|(53/35)
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