CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
Athletes will grab a light KB (lighter than workout weight)
Review movements as you take athletes through the warm-up
1 ROUND
20 Single Unders
10 KB DL
:20 Plank
30 Fast Singles
10 Russ. KBS
30 Marching Plank*
20 Slow Singles
10 Amer. KBS
20 Bicycle Crunches
:20 Double Under Practice
*Marching Plank — athletes will be in an elbow plank and alternating lifting the foot about 2-3 inches off the ground.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES*
20 Russian KBS
30 Mountain Climbers
10 American KBS
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Double-Unders or :20 Double-Under Practice
(Score is Rounds + Reps)
***HOME VERSION***
AMRAP x 16 MINUTES*
20 Russian Swing w/ Backpack
30 Mountain Climbers
10 Backpack Hang Snatch
15 Sit-Ups
*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)
(Score is Rounds + Reps)
