CrossFit A1A, CrossFit 305 – CrossFit
Challenge of the Week!
COW – Week 2020 #6 1 Mile run (Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Strength
Back Squat (5-5-5-5-5)
Add 5-10 pounds to last week
Rest 2-3 minutes between sets. If you finish early, do 100 burpees for time while other people finish.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35
