CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 10 Air Squats + Max Plank Hold
then…
1 ROUND
10 Groiners
10 Boot Strap Stretches
10 BB Good Morning
-into-
1 ROUND
6 BB Kang Squats
6 BB or BW Cossask Squats
6 Tempo Back Squats (21X1)
Strength
Back Squat (4-4-4-4-4-4-4-4-4-4)
EMOM x 10 MINUTES
4 Back Squats*
*Increase weight every other round. Keep weight moderate.
Workout
“THE REGULATOR” (Time)
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters
