CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
50m Jog
50m Skip
5/5 Split Squats
10 Up-Downs
Immediately into …
TABATA (4 MINUTES)
8 ROUNDS :20 ON / :10 OFF
MVMT 1: Single-Unders
MVMT 2: Lateral Single-Unders
MVMT 3: SLOW High Jump Singles
MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)
MVMT 5: Single Unders w/double-under wrist speed (Left Hand)
MVMT 6: 3 Singles + 1 Double-Under
MVMT 7: 2 Singles + 1 Double-Under
MVMT 8: See if you can string 5+ double-unders together!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
200m Run
10 Alt. DB Suitcase Lunges
20 Double-Unders
10 Burpees
(Score is Rounds + Reps)
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
View Public Whiteboard
Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Weightlifting
Power Snatch (3-3-3-3-3-3-3)
Metcon
Metcon (Time)
50-35-20
Wallballs*
pull-ups*
Every break of the wallball perform 30 air squats. Choose your weight wisely.
Every break of the pull-ups perform a 400m run. If you do not have pull-ups, what are you waiting for! If you need help getting your first pull-up, have a conversation with your coach about how we can make you a more functional human being.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
3 Burpees Every Minute then…
Run for Distance
STATION 2
3 Burpees Every Minute then…
Bike for Distance
STATION 3
3 Burpees Every Minute then…
DB Devil’s Press
