CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
5 DB Up-Downs
5 DBL DB Russian Swings
5 DBL DB Deadlifts
Strength
Metcon (Weight)
3 SETS
10 Tempo Knees 2 Chest (2111)
15 Hammer Curls
15 DB Floor Press
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Jumping Lunges
20 Russian Twists
STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
STATION 3
AMRAP
10 DB Press
20 Mountain Climbers
STATION 4
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon
Metcon (Time)
with a partner, breaking up however you like, but you must finish each element before moving to the next one:
1 mile run
100 Air Squats
500 double unders
200 Air Squats
100 Pull-ups
300 Air Squats
100 sumo deadlift high pull 35/26lb kettlebell
1 mile run
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
6/6 Single Arm Ring Row
31 Single-Unders
8 Med. Ball Front Squats
8 Med. Ball Push Press to a target
Workout
“LET THE BALL DROP” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES**
12 Ring Rows
31 Double-Unders
19 Wall Balls
**New Benchmark Workout
**Every minute on the minute, including 3-2-1 GO, perform 5 burpees
(Score is Rounds + Reps)
