CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
2 ROUNDS
Run 200 meters
10 Tempo Push-ups (31×1)
10/10 Single Arm DB Press
2 ROUNDS
:30 HS Hold
:30 Inch Worms
:30 Burpees
Run 200 meters
*Warm should be performed with a light-moderate DB…
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15/12 Cal Row
15 Strict Push Ups
3 Strict handstand push ups or 10 DB strict press
1 Rope Climb
(Score is Rounds + Reps)
Challenge of the Week!
Metcon (AMRAP – Reps)
https://open.spotify.com/track/60rIdEPDrzyLiLC0icp3xz
Play song Flower (on spotify on repeat, just in case someone longs more than one song)
Partner or coach judge
Straight arms plank (bring sally up)
Elbow plank (bring sally down)
Longer with out drop plank position win the challenge
Everyone can do it!
Enjoy and good luck!
Score is seconds (reps) total full song 3min 26 sec = 206 seconds (reps)
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