CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warmup:

400m run/row

then 2 rounds:

Down Dog-> Lizard R

Down Dog-> Lizard Left

Down Dog-> Pigeon R

Down Dog-> Pigeon L

10 Fire Hydrants per side

5 “quarter, half, full” air squats

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Strength: 10 Minute EMOM

1: 8 Weighted Squats any way

2: Plank or Handstand hold

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Metcon:

14 Minute AMRAP

10-20-30…

Mountain Climbers (2 Count)

Bicycle Crunches (2 Count)

Push Ups

Single or Double Arm Push Presses

10s the first round, 20s the second round, 30s the third… etc.

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Stretch

:45 Per Stretch

Quad or Couch Stretch

Thread the Needle

8 Point Shoulder Stretch

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