CrossFit 305, CrossFit A1A – CrossFit
Metcon (Time)
Warm Up:
10 Reps Each
Butt Kickers
High Knees
Floor touch n jump
Drop Squats
Toy Soldiers
Plank to Down Dog
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For Time:
30-20-10
4x Double Unders or lateral hops
(120-80-40)
2x Butterfly Sit Ups
(60-40-20)
Light Thrusters
(30-20-10)
—–Right into—–
4 Rounds
500m Row/.6 Mile Bike/400m Run/2 minute high knees
1:00 Plank any way (accumulate 1 minute)
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Finisher:
21-15-9
Bicep Curls
Diamond Pushups
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Stretch:
:30 of each
Calf Stretch each side
Cobra Stretch
Quad Stretch
8 Point Shoulder Stretch each side
