CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push-ups
10 Forward Lunges
10 Slam Ball Bent Over Row
10 Slam Ball Deadlift
1 ROUND
20 Alt. Shoulder Taps
10 Alt. Reverse Lunges
10 Slam Ball Overhead Presses
10 Slam Ball Ground to Overhead
Workout
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
Max Push-Ups
(Hand Release Optional)
-Rest 1:00-
AMRAP x 3 MINUTES
12 Alt. Jumping Lunges
12 Ring Rows
-Rest 1:00-
AMRAP x 3 MINUTES
Max Slam Balls
Optional Finisher
Warm-up (No Measure)
2-4-6-8-10-8-6-4-2
DB Bicep Curl to Press
Alt. V-Ups
