CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
10 Plank to Pike Up
50m Row – Arms Only
Into…
1 ROUND
:30 High Single Unders
20 Alt. Plank Shoulder Taps
100m Row – Arms + ½ Slide
Into…
1 ROUND
:30 Double Unders/Fast Single Unders
:45 High Plank Hold
150m Row – Full Stroke
Workout
Metcon (Time)
EMOM x 12 MINUTES
MIN 1 – 50 Double-Unders
MIN 2 – :50 Plank Hold
MIN 3 – 250m/200m Row
(Score is Slowest Row)
Finisher
Metcon (No Measure)
2-3 SETS
10 Rower Pike-Ups
8 Rower Hamstring Curls
(No Measure)
