CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Group 400 meter easy jog

10 leg swings/leg

10 arm swings

30 second plank

then….

MINI WOD Warm Up

3 Rounds:

Run 200 meters

5 strict pull ups

10 push ups

15 squats

20 sit ups

Don’t go all out, but go.

Rest, recover and get bars out for back squats

Workout

Baseline – Strength – Back Squat (Weight)

ON A 20:00 RUNNING CLOCK…

In 10 minutes, Build to a (SAFE) but challenging set of 5 Back Squats. No spotting should be required.

Once you have found a SAFE but challenging weight, do 4 more sets at that weight, resting 2 minutes between sets. You will be adding 5-10 pounds to this next week, so don’t get greedy.

Baseline – Sprint (AMRAP – Reps)

AMRAP x 4 MINUTES

Max Calorie Row
This is a HARD sustained effort. Pick a stroke rate and damper setting you can stick to.

Get Your Free 31 Days to Shredded Guide

In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.

You have Successfully Subscribed!