Monday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

120/100 Cal Bike

(Score is Time)

-Immediately Into-

COOL DOWN

5:00 Slow Pedal & Nasal Breathing

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 SETS

15 Bench Press (Bodyweight)

Max Unbroken Strict Pull-Ups

(Score is Reps for Each Set)

Sunday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

Run 800m

Max Push-Up to Pike in remaining time

STATION 2

Row 800m

Max DB Hang Power Cleans in remaining time

STATION 3

Bike 40/35 Cal

Max DB Front Squats in remaining time

Sunday – REST DAY

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up (No Measure)

44 synchronized burpees

Partner Workout

Metcon (Time)

“Daniel Martinez and his twin turns 44”

TEAMS OF 2…

2 rope climbs 18’

1976 m row

16 clean and jerks 135/93

44 Wall Balls 20/14

44 pull-ups

44 burpees broad jump 4’

44 MB lunges

800m run (P1 and P2 run together)

*P1 works while P2 rests. Athletes can switch as needed

(Score is Time)

Sunday

Announcements

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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
🕺🕺🕺🕺

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

PLAY A GAME!

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15-12-9

Plate Ground to Overhead

Burpees to Plate

-12:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Plate Gun Hold

15 Overhead Plate Tricep Extensions

(No Measure)