CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges
-rest 1:00*-
AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)
into…
AMRAP x 3 MINUTES
Up-Down + Pull-Up*
*1 Up-Down + 1 Pull-up = 1 Rep
into…
AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)
-Rest 3:00 b/t Sets-
Cool Down
Warm-up (No Measure)
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*
*Rebound = Lay & Breath Slow!
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