CrossFit 305, CrossFit A1A – CrossFit
Metcon (Time)
Warm Up:
2 Minutes Double Under Practice or simple cardio, then:
4 rounds “Shindy” at warmup pace:
5 Bicep curls
10 Push Ups
15 Air Squats
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Strength:
12 Minute Alternating EMOM
Minute 1: 10 Bent Over Rows + 10 Sit Ups (Bar option 5 Pull Ups + 5 toes to Bar)
Minute 2: :30 Thrusters any weight
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Workout:
42 – 30 – 18
Goblet Lunges
2x Double Unders/Line Hops
Russian Twists (2 Count)
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Stretch:
:30 Per Side on Each
Calf Stretch
Pigeon Stretch
Couch Stretch/Quad Stretch
Cobra Stretch
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