CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND…
1:00 Bike
10 Samson Lunges (Focus on opening hip flexors)
10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)
-quick rest-
1 ROUND…
1:00 Bike
10 Box Step Overs
10 DB Bent Over Rows
-quick rest-
1 ROUND…
1:00 Bike
10 DBL DB Deadlifts
10 DB Strict Presses
Strength
Warm-up (No Measure)
3 SETS
10 Tempo Push-ups (22X1)
12 Chin-ups
(No Measure)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
50 Wall Balls (20/14)
50 DBL DB Snatch (35/20)
50 Box Jump Overs (24/20)
*P1 works while P2 rests. Workout must be completed in order. Split reps any way.
(Score is Rounds + Reps)
