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CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Warm up:

400m Jog

:20 Pigeon Stretch per side

:20 Calf Stretch per side

5 Pushups to Down Dog

10 Wide Leg Touch floor and reach overhead

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Workout:

24 Minute AMRAP*

30 Up Downs (no pushup burpees)

25 Butterfly Sit Ups

20 Deadlifts

15 Push Ups

10 Straight Leg Sit Ups (use weight if you want)

*Minutes 0, 5, 10, 15, 20 are all a 1 minute plank (any way), then start back up where you left off on the AMRAP

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Finisher:

21-15-9

Bicep Curls

Hollow Rocks

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Coaches’ Choice Stretch