Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
3 ROUNDS OF:
20 Mountain Climbers (knee to elbow)
10 Alt. Groiners
5 Slam Ball Deadlifts
2 ROUNDS OF:
20 Jumping Jacks
10 Toy Soldiers (straight leg kicks)
5 Slam Ball Ground To Overhead
1 ROUND OF:
100m Run
10 Up Downs
5 Slam Balls
Workout
Metcon (AMRAP – Reps)
EVERY 2:30 FOR 5 SETS
200m Run
20 Slam Balls
MAX Sit-Ups in remainder of time
Score is total sit-ups.
Optional Finisher
Metcon (No Measure)
NOT FOR TIME
50 Slam Ball Curls
50 Slam Ball Russian Twists
30 Slam Ball Curls
30 Slam Ball Russian Twists
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (7 MIN CAP)
6/4 Cal Bike
16 Jumping Jacks
12 Air Squats
8 Tuck-ups
4/4 Deadbugs
20″ Duck Walks
10 Good Mornings
Strength
Metcon (3 Rounds for weight)
3 SETS
12 Back Rack Reverse Lunges
25 Air Squats
-2:00 Rest b/t Sets-
Record weight for all three sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
10/8 Cal Bike
12 DB Suitcase Reverse Lunges (35/20)
14 Toes 2 Bar
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS…
8/6 Cal Bike
10 PVC Pass Thrus
10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps
10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges
5 Behind the Neck Strict Press
Extended Warm-up
Warm-up (No Measure)
3 SETS
3-5 TNG Power Snatch*
*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.
Workout
Metcon (Time)
FOR TIME
20-16-10
Power Snatch (95/65)|(65/45)
Back Rack Forward Lunge
-Rest 3:00-
16-12-8
Power Snatch (115/75)|(75/55)
Back Rack Forward Lunge
-Rest 3:00
8-6-4
Power Snatch (135/95)|(95/65)
Back Rack Forward Lunge
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
2:00 Hard Row
1:00 Recover
2:00 Hard Row
STATION 2
EMOM
10 Alt. DB Snatch
10 Sit-ups
STATION 3
AMRAP
5 DB Devil’s Press
10 Box Step-Over