CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
400m easy Run
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Shoulder Press (5-5-5-5-5)
Build up to 5 pounds heavier than last Friday and complete 5 sets at that weight. Full recovery between sets.
Workout
Close to the Edge (Time)
3 ROUNDS FOR TIME
400m Run
15 Push Press (115/83)|(75/53)
-12:00 Hard Cap-
(Score is Time)
This is a BENCHMARK – GO!!!
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
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.
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