Wednesday

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

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

15 Push-Ups

STATION 2

AMRAP

20 Mountain Climbers

20 Russian Twists

STATION 3

EMOM

15 DB Strict Press

STATION 4

AMRAP

10 Box Jumps

12 DBL DB Russian Swings

Wednesday

Announcements

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

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Warm-up

Warm-up (No Measure)

ALTERNATING TABATA (:20 ON/ :10 OFF)

8 ROUNDS TOTAL…

1: Air Squat (1111)

2: Single Unders*

*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (3211)

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – 12 Front Squats (135/95)|(95/65)

MIN 3 – :40 Barbell Front Rack Hold

(No Measure)

Wednesday

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

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Warm-up

Warm-up (No Measure)

400m Run

30 sec hang from bar

-Into-

3 ROUNDS

15 Glutes bridges (1 sec hold)

5 push ups

10 squat therapy

3/2 strict pull ups or 7 ring rows

5 back squat (2 sec hold)

Strength

Back Squat (5-5-5-5-5)

5-10 pounds heavier than last week.

Workout

Marbles (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5/3 strict pull ups

Run 200 meters

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

Wednesday

Announcements

👕 👚 👕 👚 👕 👚 👕 👚
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 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-Ups

5 Push-Up to Pike

10 Air Squats

5 Cal Row

into…

1 ROUND

10 Alt DB Renegade Rows

10 MedBall Front Squats

5 Cal Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12/10 Cal. Bike

12 Alt. DB Renegade Rows

12/10 Cal. Row

12 Wall Balls

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:30 Calf Raises (on an elevated surface)

:30 Rest

:30 Alt. Deadbugs

-1:00 Rest b/t Sets-

(No Measure)

Tuesday

Announcements

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

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

Bike @ Moderate Pace

STATION 2

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

STATION 3

Row @ Moderate Pace

STATION 4

:30 Max Cal Row

:30 Recovery

:30 Max Cal Row