CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

15 second push up plank

10 supermans

5 strict pull ups

3 rounds:

5 strict press, empty bar

5 deadlift, building

Workout

Deadlift (5-5-5-5-5)

Keep getting stronger!!!

Strict Press (5-5-5-5-5)

Alternate with Deadlifts or do them after – coaches choice.

The French Quarter (Time)

21- 15- 9 of:

Hang Power Cleans

Burpees

Pick a weight you can do unbroken with great form and move efficiently.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)