CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Run 200 meters
20 Alt. Groiners
20 KB Deadlifts
into…
Run 200 meters
16 Alt. Lunge Steps (Bodyweight)
12 Russian KB Swings
into…
Run 200 meters
8 Goblet Lunges
8 American KB Swings
Workout
Metcon (Time)
4 SETS
Run 200 meters
20 KB Swing (53/35)|(35/26)
20 KB Goblet Lunges
Run 200 meters
-1:00 Rest b/t Sets-
Note total time
RX+ finish each round with 5/3 bar muscle ups
Finisher
Metcon (No Measure)
“TABATA”
TABATA 1 – Hollow Hold
-Rest 1:00-
TABATA 2 – Deadbugs
*Complete all 8 Rounds of T1 then transition to T2.
(No Measure)
