CrossFit 305, CrossFit A1A – CrossFit
Warm it on up (No Measure)
1 minute couch /side
1 min pigeon /side
1 min deep squat hold
50 jumping jacks
10 air squats
10 deadlifts PVC or empty bar
10 hang power clean
10 thrusters
10 overhead squats
10 knees to chest
10 abmat sit ups
10 push ups
10 strict pull ups -or- bar in rack/feet on floor assisted pull ups
FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:
https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
If you’re signed up for The Open please do the class warm up and then prepare yourself and work with your coach.
🌮 🐱TACOCAT 🐱 🌮 (Time)
Thrusters, 20 reps (75/53)
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Squats, 20 reps
Cindy, 2 Rounds
Abmat sit ups, 20 reps
Toes to Bar, 20 reps
Rest 2 Minutes
Toes to Bar, 20 reps
Abmat Sit Ups, 20 Reps
Cindy, 2 Rounds
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Thrusters, 20 reps
Rx 75/53
20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.
Good luck. 🍀
