CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 PROGRESSIVE WARM-UP ON ROWER
1:00 – Conversational Pace
1:00 – Moderate Pace
:30 – Workout Pace
:30 – Cool Off Pace
Into…
3-4 SETS (7:00 Time Cap)
10 Alt. Samson Stretches
5 Strict Pull-Ups
10 DB Sumo DL (light w/ perfect positions)
10 DB Bent Over Row
25’ Quadruped Crawl
Workout
Deadlift (5-5-5-5-5)
5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.
If you finish early do 100 burpees while you wait.
“LOVE LOSS” (6 Rounds for time)
EVERY 4:00 FOR 6 SETS
7 Up-Downs (RX+ 35/20 Devils Press)
14 Double DB Front Squat
16/13 Cal Row
-Rest Remainder of the Time-
(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!
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