CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Group 400 meter easy jog
10 leg swings/leg
10 arm swings
30 second plank
then….
MINI WOD Warm Up
3 Rounds:
Run 200 meters
5 strict pull ups
10 push ups
15 squats
20 sit ups
Don’t go all out, but go.
Rest, recover and get bars out for back squats
Workout
Baseline – Strength – Back Squat (Weight)
ON A 20:00 RUNNING CLOCK…
In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.
Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.
Baseline – Sprint (AMRAP – Reps)
AMRAP x 4 MINUTES
Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.
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