CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
5 minute AMRAP
Shuttle Runs
Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.
Increase intensity each run.
6 hours of old school hip hop
https://youtu.be/HaRbwGzFqNQ
Extended Warm-up
Warm-up (No Measure)
EMOM x 7 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Wall-Sit
Workout
Werk Werk Werk Werk (3 Rounds for time)
22-16-10
Goblet Squat
Push Ups
Rest the balance of 7 minutes
22-16-10
Goblet Lunge 53/35
Push Ups
Rest the balance of 7 minutes
48 burpees for time
RX = 53/35
RX+ = 95/63 front squat & front rack lunge, bar facing burpees
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