CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps
:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug
:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups
Strength
Push Press (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (4 Rounds for time)
4 SETS
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toe 2 Bar
-1:30 Rest b/t Sets-
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.