CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Groiners → 15 Bootstrap Stretches
10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges
8 DB Strict Press → 10 DB Push Press
-into-
Tabata (:20 ON/ :10 OFF)
R1& R2: Single Unders
R3 & R4: High Jump Single Unders
R5 & R6: Fast Jump Single Unders
R7 & R8: Double Unders
Strength
Thruster (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Thrusters
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
EVERY 1:30 FOR 6 ROUNDS
8 Thrusters (95/65)
30 Double Unders
Score is your fastest round.
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