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.

10 Burpees

Metcon (No Measure)

3 Rounds of:

1:00 Wall Sit

1:00 Walkouts with Push Up


Metcon (Time)

For Time

50 Deadlifts

50 Sit Ups (any kind)

50 Step Ups or Single Leg Glute Bridges

50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!


Metcon (No Measure)

3 Rounds Of:

:45 Side Bends per Side

:45 Superman Hold

:45 Rest