CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 KB deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

Deadlift, 5 reps adding weight

-Rest as Needed b/t Sets-

(No Measure)

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

Workout

The Diamond Cutter (AMRAP – Rounds and Reps)

8 Minute AMRAP

60 Double Unders

20 DB or KB snatch

15 Push Ups

Push the pace.

Pick a weight that feels light for a practice set of 10 per side.

This is a SNATCH! Use the hips, not the arms. Make the weight float with biomechanics.

If you do this, you’ll be able to preserve your arms for push ups.