CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

If we’re going down, we may as well go down in flames playlist:

https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n

Warm up:

Row 200 meters

Run 200 meters

25 single unders

25 double unders

1 rope climb

Meet out back for sled push practice.

Metcon

KAMIKAZE (Time)

Row 1000/800 meters

Run 800 meters

100 double unders

200 meter farmers carry

4 rope climbs

50 meter sled push

4 rope climbs

200 meter farmers carry

100 double unders

Run 800 meters

Row 1000/800 meters

40 minute time cap – pace wisely.

Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted

RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled

RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching