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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

800 meter run

INTO…

10 strict press PVC or empty bar

10 Push Press

10 Sit Ups

10 V-Ups

Strength

Shoulder Press (5-5-5-5-5)

5 sets of 5 (5-10 lbs heavier than last week if possible)

Workout

Fish Soup (Time)

2 rounds for time of:

30 Hang DB Snatch/Side 50/35 | 40/25

Run – OR – Row 1000 meters

30 Burpees

Finisher

Lean Mean Dumbbell Machine 1 (Weight)

5 sets, 10 reps each:

DB Front Raise

DB Lateral Raise

DB Curl (Slow)

DB Tricep Kick Back

Rest 1 minute

Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.

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