CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up (No Measure)

Top-Down Warm Up:

50 Jumping Jacks, then:

10 Head Rotations per direction

10 Arm Circles Per Direction

10 Trunk Rotations

10 Wide Leg Touch Ground -> Overhead

20 Knees to Chest

20 Quad Stretches

20 Toy Soldiers

10 Ankle rotations per directions per side.


Metcon (Time)


Tuck Jumps*

Hand Release Pushups or Overhead Presses

It’s harder than it looks 🙂
*Tuck jump is full squat then jump and tuck legs up. Scale to a jumping squat without tuck.


Ohlsen Abs (No Measure)

3 Rounds of

:45 Straight Let Sit Ups

:45 Heel Touch Sit Ups

:45 Hollow Hold

:45 Russian Twists

1:30 Rest