CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Med Ball Deadlift → Med Ball G2OH → Med Ball Lateral Wall Throw

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Plot Lost, Send Help (AMRAP – Rounds and Reps)

29 Minute AMRAP



Run 800 meters

Burpee Broad Jump – 200′

Run 600 Meters

Weighted Lunge – 200′

Run 400 meters

50 Wall Balls

Run 200 meters

Sled Push 50 meters

BBJ & WL is on a 50′ course.

Out and back 2 times.

Count each meter, foot and rep as a score. You may end up with something like 1 + 1800 if you finish a full round plus the first two runs and the BBJ & WL.

RX – 35/26 KB lunge, 14/10 wall ball, 45×2/25×2 sled

RX+ – 53/35 lunge, 20/14 wall ball, 45×4/25×4

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Child’s Pose

2:00 Down Dog Pose