CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Hollow Hold 1:00 Max Push-Ups STATION 2 :30 Glute Bridge Hold 1:00 Max Sit-Ups STATION 3 :30...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 5/5 Single Arm, Single Leg Bent over Row* 10 Glute Bridges 5 Inch Worms *Position is similar to an RDL, right foot planted, left arm performs...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 200m Run 10 DB Goblet Box Step-Overs 7/7 DB Strict Press 5 BurpeesStrengthPush Press (10-10-10)10-10-10 Push Press (Score is Weight)WorkoutMetcon (No...

CrossFit 262 - CrossFitView Public WhiteboardMetcon (No Measure)3 Rounds not for time: 12 GHD Sit Ups 12 GHD Hip Extensions 12 Side Bends/Side 2 Rope ClimbsMetcon (Time)For Time: 2 Rounds: 600m Row 40 Wallballs 20 Hang Power Snatch (75/53)

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (AMRAP - Rounds and Reps)AMRAP x 35 MINUTES* 400m Run 500m Row 1000m Bike 20 Perfect Push-Ups 30 Sit-Ups 40 Walking Lunges 1:00 Athlete Option** *Goal is to move steadily for...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m then Max Box Step-Ups in remaining time STATION 2 Run 400m then Max KBS in remaining time STATION 3 Run 400m...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PARTNER AMRAP - 4 MIN P1: Row (Moderate Pace, Nasal Breathing) P2: Completes (then athletes switch!) 8 Groiners 8 Scap Push Ups 8 Scap Pull Ups -Rest 1:00- PARTNER AMRAP - 4 MIN P1:...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 10 Box Step-Overs :30 Cross Body Hold/Side 10 KB Deadlifts -1:00 Rest // Review- 1 ROUND 5 Box Jump Overs :30 Cross Body Carry/Side 10 Russian KBSWorkoutMetcon (AMRAP...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Max Double Unders 1:00 Plank 1:00 Max Double Unders STATION 2 AMRAP 10 Hollow Rocks 10 DB...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)With a partner: Switch off every :45 on rower/bike/ski erg for 12 minutes. Get sweaty, get a good cardio warm up.StrengthMetcon (No Measure)3 Rounds not for time: 12 Ring Dips 12 Low Ring Push...