CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
