Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Workout
Chicharron (Time)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8/6 Cal Row
8/8 SA KB Strict Press
8/8 Single Leg Step Ups*
Workout
Metcon (Time)
3 ROUNDS FOR TIME
9 Push-Ups
12 KB SDHP
15 Single KB Alt. Step-Ups
-10:00 Hard Cap-
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MOVT 1 – DBL DB Gun Hold
MOVT 2 – DB Tricep Extension
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS…
20 Mountain Climbers
10 Air Squats
5 Arm Haulers*
2 ROUNDS…
20 Jumping Jacks
10 Alt. DB Sumo Deadlifts
5 Sit Ups
2 ROUNDS…
20 Alt. SA DB Sumo Deadlift High Pulls
10 Lunges
5 Cal Bike
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
14 Alt. DB Snatches
14/12 Cal. Bike
7/7 DB Suitcase Split Squats
14 Tuck-Ups
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Row
MIN 2 – :30 up-downs
MIN 3 – :45 Plank
Workout
Metcon (Time)
2 rounds
200 meter farmers carry 53/35
500 meter run
25 burpees
25 calorie row
25 Kb swings
25 goblet squats
Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
30 KB Swings
40 Toe 2 Bar or v-Ups
40 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
-32:00 Time Cap-