Sunday
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Strength
Bench Press (5-5-5-5-5)
Metcon
“Thruster Grace” (Time)
30 Thrusters for time 135/93
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
4 ROUNDS
:45 Moderate/:15 Hard on Bike
1 ROUND:
4 Up Downs
8 MB Strict Press
12 Lunges (no weight)
1 ROUND:
4 Burpees
8 MB Push Press
12 MB Alt Lunges
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
PARTNER 1 COMPLETES …
4 Burpees
8 Med. Ball Push Press
12 Med. Ball Alt. Lunges
WHILE PARTNER 2…
Accumulates MAX Calories on Bike
P1 completes one full round while P2 bikes, then athletes switch roles.
(Score is Cals)
Finisher
Metcon (No Measure)
IN TEAMS OF 2…
FOR QUALITY
100 Alt. Plank Med. Ball Rolls
(No Measure)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
3 ROUNDS:
100m Run
25’ High Knees
25’ Butt Kickers
25 Power Skips (Height)*
25’ Power Skips (Distance)**
2 ROUNDS:
50 Single Unders
10 Slam Balls
*Skip on one leg as high as possible
**Skip on one leg as far as possible
Workout
Metcon (6 Rounds for time)
EVERY 2:00 FOR 6 SETS
100m Run
20 Slam Balls
30 Double-Unders
(Score is Each Round for Time)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
800 meter warmup run
1 min couch per side
40 samson lunges
20 up/down
Partner Workout
Metcon (Time)
500 meter farmers carry 53/35 35/26
500 meter row
500 meter run
50 kb swings
200 meter front rack carry
50 meter sled push 250/170 160/120
500 row
500 run
100 ft burpee broad jump