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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

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Rotator Cuff and Scap Warm up 1 (No Measure)

Row or Run 500m

3 sets of 10 reps:

TLLT with 2.5 or 5lb plate max

Shoulder circles 2.5 or 5lb plate max

Scapular retraction with band


Band assisted pec stretch 1 min/side


3 Rounds to increase heart rate

30 Second pull-up hold at 90*

5-10 Push-ups

10 Air Squats

A: Pull EMOM 171 (AMRAP – Reps)

Every minute, on the minute for 10 minutes complete 1-5 reps of a hard pull up or bar muscle up. Pick a rep count and scaling option you can complete each round without failing. Note total rep count and scaling.

B: Death by Double Burpee (Time)

Perform 2 burpees the first minute, 4 burpees the second minute and so on until you’re unable to complete the allotted work in time. Score as rounds plus reps. Example: Athlete gets 14 burpees, but only gets to 13 in the next minute. Score is 7+13.

C: Get Abs or Die Trying (AMRAP – Reps)

12 minute Tabata

Sit Ups, 8 rounds

Hollow Hold, 8 rounds

Sit Up, 8 rounds

Score is all sit ups. Standard is butterfly, shoulder blades touch in back, hands touch in front of feet.

RX = completion of all rounds of Hollow Hold

D: 4×500 meter row (4 Rounds for time)

4 x 500 Meter row 3-5 seconds faster than 2k pace. Rest 3 minutes. Note heart rate at start and finsih of each row.