CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit

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Metcon

25 Calorie Air Assault (Time)

Sprint. 100% all out effort. If you’re not riding the bike, you better be screaming at your WOD mates!

Conditioning

OPT Flight Simulator (Time)

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

post time to comments

you MUST stop b/t sets

you CANNOT skip singles in b/t sets
Scale to lower numbers as needed.

Example:

2-4-6-8-10

Supplement

Abdominal Supplement 28 (Time)

3-5 sets:

20 Alternating Single side V-ups

20 Alternating Plank K2E

20 GHD half sit ups

20 yard waiters carry, 2 light Kbs, slow walk