CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
100m Jog into…
10 Reps of each movement on each side…
Ankle rolls
Knee Circles
Hip Circles
Arm Circles
Head/Neck Rolls
*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
800M Run
In the remaining time, immediately into …
AMRAP of…
10 Push-Ups
20 Russian KBS
30 Double Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Arm KB Floor Press
10/10 KB Side Bends
8/8 Single Arm KB Bent Over Row
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