CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
600 meter coffee talk jog. Go over your weekend with a workout buddy.
2 SETS
Row 250 @ 2k pace
3 strict burpees
3-7 strict pull ups or ring rows (strict form, easy-ish set)
3-7 strict toes to bar (same as above)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up or 5-7 SLOW ring rows
MIN 2 – 5 Broad Jumps for distance
Treat this as skill development.
Pull Ups should be perfect form – if it starts to degrade, scale reps down.
Jumps do not need to be maximal – focus on being explosive and landing softly.
Workout
Grind House (Time)
4 ROUNDS FOR TIME
500/400 meter Row
11 Burpee Pull-Ups
Challenge of the Week!
Metcon (AMRAP – Reps)
AMRAP x 2min
Max reps Rope Climb 12′
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.