CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
THIS WORKOUT IS AT 9AM!!!!!
WARMUP:
SHOW UP ON TIME
WARMUP BRIEFING WILL BE SHARP & SHORT
IF YOU ARE LATE, BE A NINJA.
800 METER RUN
1 MINUTE COUCH STRETCH PER SIDE
40 SAMSON LUNGES IN PLACE
20 UP/DOWN
Workout
Metcon (Time)
500 run
500 ski/bike/row
50 goblet lunges 53/35 35/26
500 run
500 ski /bike/row
50 pullups
500 run
500 ski/bike/row
50 weighted step ups
500 run
500 ski/bike/row
50 wallballs 20/14 14/10
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