CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Michael & Danny’s Playlist!

https://open.spotify.com/playlist/0rdOSwDYgT5UAUi5dAcMw0

3 Rounds:

20 Butt Kickers

20 High Knees

20 Prisoner Jacks

2 Rounds

10 “Air” Sumo Deadlifts

10 “Air” Clean & Jerks

10 Windmills

Strength

Sumo Deadlift (15-15-15-15-15)

Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!

5 sets to get those Hammies & Glutes FIRM!

On a 90 second clock, 3 count on the way down

Workout

These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)

4 Rounds, alternating EMOM

Min 1: 15 Bench, Chair, Couch or Bar Dips

Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!

Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)

Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)

Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!

Abs

Abstober 22 (No Measure)

4 rounds for quality of:

22 Rotational push up plank K2E, 1 count

22 Elbow plank kick backs, 1 count

https://youtu.be/a8RVHwbNpzE