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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 Medball Step back lunges (20/14)*|(12/8)

Run 200 meters

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

Walk 400 meters

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)