CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Strength
Back Squat (5-5-5-5-5)
Build up to 5 pounds heavier than last week and do 5 sets art that weight.
Box squat if your knees are funky.
Workout
KB Krissy (Time)
20 Russian KB Swings – Heavy as able
20 Goblet Lunges, Same weight
Row 500/400 meters
(Score is Time)
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