CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Metcon (AMRAP – Reps)

Warm Up:

Run! Fast! for 2:00

If you get back too soon, do high knees fast!


3 Rounds

10 Birddogs

10 Side Plank Rotations Per Side*

10 Push Up To down Dog



5 Rounds of

:30 Pressing (Strict Press, Push Press, Bench Press, Pushups)

:30 Rest

:30 Pulling (Pull Ups, Bent Over Rows, Bicep Curls)

:30 Rest


15 Minute AMRAP

1: Wall Balls or Thrusters

2: Step Ups or Glute Bridges or Split Squats

3: Toe Touch Crunches

4: Run/Row/Bike/Double Unders HARD

5: Rest


Coaches Choice 5 Minute Stretch Routine