CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
Buy In: 250m Row
2 ROUNDS:
10 DB Hammer Curls
10 DB Upright Rows
10 DB Strict Press
10 DB Triceps Extension
Buy Out: 200m Run
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Push-up Plank
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups*
*Athlete Choice
