CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm Up:

Alternating Tabata

:20 Birddogs

:10 Rest

:20 Plank to Down Dog

:10 Rest

:20 Sit Ups

:10 Rest

Repeat the above 4 times

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In 6 minutes, as many rounds and reps as possible of:

6 STEP BACK LUNGES

https://youtu.be/I1IvDQibYLU

6 Clean & Jerk -or- Curl & Press

https://youtu.be/Cw0YyyJ8Tgw

https://youtu.be/2KKNkCuMo8I

Rest 2 minutes

In 6 minutes, as many rounds and reps as possible of:

6 – 4′ Burpee Broad Jumps Jumps

6 – Jumping Lunges, no weight

Rest 2 Minutes

2 Minutes Floor Touch to Jump DOOO ITTT!

Can’t Jump? Substitute with Plank Knee to Elbows!

Straight into

Two rounds of:

60 second plank

60 seconds of plank glute kick backs

https://youtu.be/ELJ-14EdAHM

60 seconds of Single leg romanian Deadlifts

https://youtu.be/GoKjrvJi-Iw