CrossFit 305, CrossFit A1A – CrossFit
Metcon (AMRAP – Rounds and Reps)
Warm Up:
1:00 of each
Jogging
Plank
Grok Squat
Hollow
Jogging
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Alternating EMOM 12:
Minute 1: 10 Side Bends per side (hold any weight, go slow and squeeze that oblique)
Minute 2: 15 Overhead Squats or Front Squats
Pick an appropriate weight for you. Preferably light until your form is impeccable.
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Metcon:
6 Minute AMRAP
5-10-15-20-25-30…
Russian Kettlebell Swings (53/35)
Goblet Step Back Lunges
Broad Jumps 4′
-2 minute rest-
Repeat 6 Minute AMRAP starting from the beginning
Score is the lowest score between the 2 attempts at the AMRAP.
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Stretch:
:45 of each, all laying on back with shoulder blades on ground:
-Right knee across body
-Left knee across body
-Both Knees pulled to chest
-Right leg hamstring stretch (right leg straight up in the air, you grab your toe or leg and gently pull to stretch)
-Left leg hamstring stretch
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