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 – 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
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 Cal Row
10 Alt. Plank T-Twists*
20 Walking Lunges
*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
10/8 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 MAX Bicep Curls
:30 Rest
:45 MAX Superman Swimmers
:30 Rest
(No Measure)
