CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
“GEORGIE” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
Run or Row 200 meters
*Buy-In to workout is 65 Sit-ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
into…
200m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
C. STRENGTH / GYMNASTICS
Bench Press (3 x Max Reps)
3 SETS
Max Reps Bench Press @ Bodyweight
-Rest as Needed b/t Sets-
*If you can not bench your bodyweight more than 7 reps. Choose a weight that you can do for at least 7 reps.
