CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (8-8-8-8-8)

Alternating EMOM with a 45 second plank or handstand hold

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Goblet Squat 53/35

Burpee

RX+

Front Squat 95/63

Bar Facing Burpee