CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 Quick Rounds (5:00 Cap)
10 Wall Ball Front Squats
20 Mtn. Climbers
10 Tuck Ups
20 Jumping Jacks
10 DB High Pulls
Partner Workout
Metcon (Time)
IN TEAMS OF 2 …
FOR TIME**
140 Wall Balls
200m Run
140 Cal. Bike
200m Run
140 Sit-Ups
200m Run
140 Alt. DB Snatch
200m Run
*Valentine’s Day Workout – “CUZ I LOVE YOU”
**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!
-18:00 Hard Cap-
(Score is Time)
CrossFit 262 – CrossFit
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Valentine’s Day Dumbbhell (Time)
3 Rounds Of:
12 Burpee Box Jump Overs
24 Alt. DB Snatches (40/25)[50/35]
Right into
3 Rounds Of:
24 Weighted Box Step Overs
12 Single DB Devil’s Presses
Right into
3 Rounds Of:
12 Over the DB Burpees
24 Goblet Squats
Same weight DB used throughout.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Run
5/5 Single Arm, Single Leg Bent over Row*
10 Glute Bridges
5 Inch Worms
*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.
Strength
Deadlift (6-4-2-4-6)
6-4-2-4-6
Deadlift
(Score is Weight)
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 x 4 SETS
400m Run
MAX Deadlifts (225/155)|(155/105)
(Score is Reps each Set)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
1:00 Max Push-Ups
STATION 2
:30 Glute Bridge Hold
1:00 Max Sit-Ups
STATION 3
:30 Plank
1:00 Max Air Squats
STATION 4
:30 Squat Hold
1:00 Max Burpees
