CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
1 Push Up
1 Superman
1 Squat
1 Lunge/Leg
1 Sit Up
1 V-Up
Then 2 of each, 3 of each, 4 of each & 5 of each.
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press or Push Ups
5-10 STRICT V-ups
Alternating EMOM
(No Measure)
Workout
This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 20 Push Ups
MIN 2 – 20 Lunges*
MIN 3 – 20 Alternating V-Ups
MIN 4 – Max Reps Burpees
Min 5 – Full Rest
Score is Burpees, add weight to Lunge for RX+
Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.
Lunges can be any type.
Sit ups can be any type.
On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.
Abdominal Supplement 61 (No Measure)
200 Russian Twists 20/14
200 Flutter Kicks
100 side plank hip bridges per side
Partition reps as needed.
Use weight only if you have it on the russian twists.
