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)
3 ROUNDS (6:00 CAP)
:30 Bike
5 Slam Ball Deadlift
10 Slam Ball G2O
10 Slam Ball Lunges
10 Jumping Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 ROUNDS
3 Deadlift
+
2 Hang Power Clean
+
1 High Hang Power Clean
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Deadlifts*
MIN 2 – 15/12 Cal Bike
*Deadlift starts moderate then can build every round or every other round.
(Score is weight)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
CHIPPER-STYLE WARM-UP…
1:00 Calf Stretch on Wall/Rig (:30 Each Leg)
40 Single-Unders
10 Ankle Circles (5 Clockwise & 5 Counterclockwise on Each Ankle)
30 High Singles
10 Calf Raises
20 2 Singles + 1 Double Under
10 Air Squats
10 Double-Unders
Workout
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Optional Cool Down
Warm-up (No Measure)
2 SETS
:30/:30 Calf Stretch*
1:00 Cobra Stretch
(No Measure)
*Elevate foot against wall to stretch each calf.
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
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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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)
1 ROUND
P1: 200m Run
P2: Row (run is timer)
*alternate P1 and P2
Into…
1 ROUND
5/5 SA Ring Rows
5/5 SA Strict Press
10 Groiners
Into…
1 ROUND
5/5 SA Ring Row
5/5 SA Push Press
10 Up-Downs
Strength
Push Press (8-8-8)
8-8-8
Push Press
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
750m/500m Row
-into-
4 ROUNDS
12 Push Press (115/75)|(75/55)
12 Pull-ups
-into-
800m Run
-16:00 Time Cap-
(Score is Time)
