CrossFit A1A, CrossFit 305 – CrossFit
Warm-up (No Measure)
10 Alt. Samson Lunge Stretches
20 Mountain Climbers (Control…not sloppy!)
7 Hand release Push-ups
5 Deadlifts, start with empty bar and build
After last set of warm up, continue to build to a heavy set of 5 over 5 sets. Your last set should be challenging but not maximal.
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 or 10 Cal Row
MIN 2 — 15/10 or 5 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Metcon (No Measure)
2:00 Max Distance HS Walk or Slow Quadruped Crawl
-Rest 1:00 b/t Sets-
*Option to complete skill session pre or post workout.
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.