CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Grab a Kettlebell!
1 ROUND
5 Bootstraps
5/5 Thoracic Rotations
10 Scap Push-Ups
100m Run
Into…
3 ROUNDS
10 KB Sumo DL
10 Scap Pull-Ups
5 Kipping Swings
10 Tuck Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
15 KB Sumo DL High Pull (70/53)|(53/35)
12 Toes 2 Bar
9 Ring Row or Strict Pull-Up
200m Med Ball Run (20/14)|(14/10)
(Score is Rounds + Reps)
Finisher
Metcon (Weight)
3 SETS*
10 Bench Press (Athlete Choice, Unbroken)
20 Slow Tucks-Ups
-Rest as Needed b/t Sets-
(Score is Load)
