CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500 meters

Jog 400 meters

10 ring rows

100 single unders

1 rope climb

Get ready.

Workout

Mean Duck (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

Row 1000/800 meters

Run 800 meters

100 Double Unders

2 Rope Climbs

(Score is Rounds + Reps)

Goal is 3+ rounds – modify accordingly.

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

Challenge of the Week!

COW – Week 2020 #6 1 Mile run (Time)

A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.

305 – Is two 800m runs. Start at the white line, finish through the white line.