CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
10 Alt. Box Step Ups
10 Banded Goodmornings
10 Alt. Curtsy Lunges
5/5 SL Glute Bridge w/ :02 Pause at the top
Into..
2 ROUNDS
10 Box Jumps
10 RKB Swings
5 Burpee Broad Jumps
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – 15 DB Hip Thrusts
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
20 KBS (53/35)|(35/26)
20 Burpees
-15:00 Hard Cap-
(Score is Time)
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.