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CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Deadlift (5-5-5-5-5)
ON A 15:00 RUNNING CLOCK…
Deadlift up to 5-10 pounds heavier than last week, then do 5 sets at that weight.
Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full set
(Score is Time)
