CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

This is THE Jeff playlist aka Everybodies Playlist:


Sets of 9, 6 & 3 reps in a circuit of:

Mountain Climbers

Plank to Down Dog

Push Ups

Air Thrusters

Plyo Jumps

Lateral Jumps, over a line

Girl Fight! (AMRAP – Reps)

3 rounds for reps of:

1 minute max reps each, followed by a minute of rest on the 6th minute. Total time, including rest is 18 minutes

Min 1: Thruster or Wall Ball

Min 2: KB or DB or Water Jug or Backpack Swing

Min 3: Lateral Jump Over

Min 4: Weighted Lunge

Min 5: Burpee or Up/Down or Squat Thrust

Rest (1 minute )

For thruster, use anything.

For lateral jump over use a line or an object – be careful with objects. You want to be fitter at the end of this!

For lunge any kind is acceptable – if you’re just starting don’t use weight.

For Burpees, choose a variation that allows you to keep moving the entire minute!

Count total reps if you’d like to score!

Absession (AMRAP – Rounds and Reps)

5 min amrap

20 bicycle crunches

10 straight leg situps

5 v-ups

Stretch Abs 2 – NO ABS ALLOWED (No Measure)

2 rounds, 5 minutes total

30 second Samson/side

30 second Lizard/side

30 second cobra