CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (10 MIN CAP)

:30 High Knees

:30 Butt Kicks

10 Scap Pull Ups

5 Cat/Cows

10 Good Mornings

5 Tempo Squat, empty bar or PVC (3331)

Strength

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

Workout

POINT BREAKER (Time)

4 ROUNDS FOR TIME

5 Strict Chest to Bar Pull-ups

15 Deadlift (135/83)

400m Run/500m Row

Rest 1 minute
Deadlifts are for form, not speed. Go fast, but keep your back flat. use a KB as needed. If you’re going to push hard, push the run, not the lifts.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Roll Quads

2:00 Roll Hamstrings

1:00 Cobra Stretch

1:00 Child’s Pose

(No Measure)

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