CrossFit A1A, CrossFit 305 – CrossFit

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Challenge of the Week!

COW – Week 2020 #6 1 Mile run (Time)

A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.

305 – Is two 800m runs. Start at the white line, finish through the white line.

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

-THEN –

2 ROUNDS

1:00 Row (Increasing Pace Each Round)

10 Plank to Downward Dog

:30 DB Overhead Hold

15 Sit-ups

Strength

Back Squat (5-5-5-5-5)

Add 5-10 pounds to last week

Rest 2-3 minutes between sets. If you finish early, do 100 burpees for time while other people finish.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

3 Rounds for time of:

30/25 Cal Row

15 Single Arm Thrusters/side

30 Sit-Ups

RX 40/25 RX+ 50/35