Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Warm-up (No Measure)
Row 250 meters slow
Rest 30 seconds
Row 250 hard
then, 3 rounds of:
7 ring rows
7 push ups
7 super mans
7 dips
Partner Cardio Pardio (AMRAP – Rounds and Reps)
30 minute AMRAP of
P1: Run or Row 400, bike .5 or ski 300
P2: AMRAP of:
16 Walking Lunges/RX+ Front Rack 75/53 (8 per leg)
12 Push Ups/RX+ 6 HSPU
8 Pull Ups/RX+ 4 Muscle Ups
*Note total rounds and reps as a team. Teams do not need to be doing the same scaling. Team up, have fun, go hard and encourage each other.
