CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Push-Up to Down Dog

:20 Hollow Hold

20 Shoulder Taps

Run 300m

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice HS Walk Skill*

*Beginner – Bear Crawl or Box Walk

Intermediate – Box Walk or Guided Walk

Advanced – Guided Walk or Free Walk

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES ( 5 rounds! )

MIN 1 – MAX Push-Ups

MIN 2 – 16/13 Cal Row

MIN 3 – MAX V-Ups

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling Lat (L)

2:00 Foam Rolling Lat (R)

(No Measure)