CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Rounds and Reps)


3 Rounds

20 Jumping Jacks

10 Air Squats

8 Step Forward Lunge rotation

6 Push up to T


Alternating EMOM 12

Min 1: :45 Second Wall Sit

Min 2: 10 Front Squats (heavy or slow)

Minute 3: 10 Hollow Rocks then rest for wall sits

Periodized strength training is proven to work time and time again. Small increases week to week, either in weight, time under tension – or both – will pay off. Keep after it!


14 Minute AMRAP

10 Step back lunges to high knees per side (

20 Plank Cross Body Knee to Elbows

10 Push Ups

20 Light Squat Cleans/Taters



Plank Knee to Elbow, per side

Elbow Plank Kick Backs, per side


Alternating Leg V-Ups, per side


🧘🏻‍♀️:30 on Each

Child’s Pose

Thread the needle Right

Thread the needle Left

Pigeon Right

Pigeon Left

Wide Leg Hamstring Stretch

Narrow Leg Hamstring Stretch