Wednesday

Announcements

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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run

30 sec hang from bar

-Into-

3 ROUNDS

15 Glutes bridges (1 sec hold)

5 push ups

10 squat therapy

3/2 strict pull ups or 7 ring rows

5 back squat (2 sec hold)

Strength

Back Squat (5-5-5-5-5)

5-10 pounds heavier than last week.

Workout

Marbles (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5/3 strict pull ups

Run 200 meters

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

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