CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
PLAY A GAME!
then…
3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*
1st Round: Single Unders
2nd Round: Backwards Single Unders
Workout
Walk In The Park (Time)
1000/800 meter Row or Run
100 yard Burpee Broad Jump (6×50′)
1000/800 meter Row or Run
200 Meter Farmers Carry*
1000/800 meter Row or Run
Then:
5-10-15-20-25 Cal Row
10-20-30-40-50 Air Squat*
RX = 35/26 x 2, Air Squats
*RX+ = 53/353 x 2, Wall Ball 14/10
RX++ = 70/53, 20/14 Wall Ball
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