CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Squat and LEGACY WORKOUT warm up:

20/20 single leg jump ropes (or just single leg hops)

20 regular jump rope or hops

20 double unders (Higher hops or penguin drill).


10 Alternating quad stretches

10 Alternating knees to chest

10/10 Fire Hydrants

10/10 Straight leg pulses to the side

10/10 Straight leg pulses straight back.


10 of the best air squats of your life w/ 1 second pause at the bottom.



This is a classic CrossFit workout that everyone has to experience at least once in their life. Go out hard, try to hang on. Move WELL with FULL range of motion.

4 Rounds for time:

400m Run

50 Air Squats

Running substitutes: 450m Row, 150 Double unders, 2 Minutes of Jumping Jacks or High Knees, 2 minutes any other cardio.



3 Rounds:

20 Side Bends per side

40 Bicycle Crunches (1 count)

60 Second Side Plank (switch whenever)



1 Minute Couch stretch or Quad stretch per side,

:30 Calf Stretch per side

:30 childs pose with reach to the side on each side.