CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – Plank Hold → Hollow Hold (MIN 4)
MIN 2 – 5/5 Single Arm Ring Rows → 10 DBL Ring Rows (MIN 5)
MIN 3 – :45 Row @ Moderate Pace → :30 @ Workout Pace (MIN 6)
Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :50 Max Sit-Ups
MIN 2 – :40 Max Ring Rows
MIN 3 – :30 Max Cal. Row
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 DB Floor Press in Glute Bridge Hold
5-8 Pike-Ups on Rower
