CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlift → Plate Hang to Overhead
5/5 Split Squats → 10 Reverse Lunges
10 Plate Sit Ups (keep plate in front of chest)
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES
6-12-18-24…
Plate Ground to Overhead
Overhead Plate Reverse Lunges
Alt. V-Ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00-5:00 of Group Mobility..
Quad Smash
Lat Stretch
T-Spine Stretch
