CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PUMP THE JAMS!
https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n
AMRAP X 8 MINUTES
8/6 Cal Row
8 Light KB Russian Swing
8 Light KB Hang Snatch
4/4 Lunge w/ KB overhead
8 Deadbugs
:20 Rest
Workout
Metcon (Time)
8 rounds for time for time of:
15 Wall Balls
Run 200 meters
Skill
Warm-up (No Measure)
POST-WORKOUT!
ON A 12:00 RUNNING CLOCK…
Practice Handstands or Handstand Walk
*Suggested Drills Include…
0-4 Mins – Wall Supported HS, Box Supported Pike Hold, or Wall Walk
4-8 Mins – Bear Crawl, Box Supported Walk, Shoulder Taps or HS Walk
8-12 Mins – Free Play / Coach Guidance
CrossFit A1A, CrossFit 305, CrossFit 262 – X-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
20 KB Swing then…
Max Wall Balls
STATION 2
Easy Pace Row
STATION 3
20 Wall Balls then…
Max KB Swing
STATION 4
Easy Pace Row
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2:00 any machine, then circle up with a PVC pipe for Olympic Lifting warm up with coach.
Strength
Snatch (15 Minutes to Build)
Clean and Jerk (15 Minutes to Build)
Optional Finisher
Metcon (AMRAP – Reps)
8 Rounds of:
:30 on, :30 off
any machine.
Go hard!
Score is Calories
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlifts → 10 Plate Ground to Overhead
10 Up-Downs → 10 Burpees
10 Glute Bridge-Ups → :45 Glute Bridge Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15 Plate Ground to Overhead
10 Burpees
-Rest 3:00-
ALTERNATING TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plate Russian Twists
MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.
