CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

Progressive Round Warm Up

Round 1:

10 Step Ups

15 Jumping Jacks

20 Mountain Climbers

Round 2:

10 Box Jumps

15 Ring Rows

20 Alternating V-Ups

Round 3:

10 Box Jump Overs

15 Supinated Ring Rows

20 V-Ups

Workout

DM Intervals 18 (AMRAP – Reps)

5 rounds of 60 seconds work, 30 seconds rest. Alternate exercises.

Strict Pull Ups

Dumbbell strict press

Box Step Ups, same dumbbells

Weighted sit up, one dumbbell

Double Unders

Choose a dumbbell weight that is challenging but allows at least 15 press reps and 20 step ups in each round