CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
8 RKBS
6 Goblet Reverse Lunges
2/2 SA KB Thruster
Athletes can keep out their KB’s and run through the below Squat prep!
10 Groiners
10 Cossack Squats
10 Kang Squats (with KB in Goblet Position)
5 Tempo Goblet Squats (28X1)
Strength
Back Squat (3-3-3-3-3-3-3-3-3-3)
EVERY :45 FOR 10 SETS
3 Back Squats*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (Time)
10 ROUNDS FOR TIME
10 Thrusters (75/55)
10 Push-ups
-15:00 Time Cap-
