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CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up:

2 Minutes Double Under Practice or simple cardio, then:

4 rounds “Shindy” at warmup pace:

5 Bicep curls

10 Push Ups

15 Air Squats

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Strength:

12 Minute Alternating EMOM

Minute 1: 10 Bent Over Rows + 10 Sit Ups (Bar option 5 Pull Ups + 5 toes to Bar)

Minute 2: :30 Thrusters any weight

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Workout:

42 – 30 – 18

Goblet Lunges

2x Double Unders/Line Hops

Russian Twists (2 Count)

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Stretch:

:30 Per Side on Each

Calf Stretch

Pigeon Stretch

Couch Stretch/Quad Stretch

Cobra Stretch