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CrossFit A1A, CrossFit 305 – CrossFit
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.
