CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for time)3 SETS 60/50 Cal Bike -Rest 4:00 b/t Sets- (Score is Each Round for Time)B. 60:00 GPPWarm-upWarm-up (No Measure)2 ROUNDS (12 MIN CAP) 1:00 Bike (Increasing...

CrossFit 262, CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthBench Press (5-5-5-5-5)Metcon"Thruster Grace" (Time)30 Thrusters for time 135/93

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-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 LungesPartner WorkoutMetcon...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Push-Ups 10 Air Squats 15 Sit-Ups STATION 2 EMOM 6 Burpees + 6 Ring Rows STATION 3 AMRAP 15 Sit-Ups 10 Air...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES :30s Hollow Hold 10/8 Cal Row 10 Step Ups 5/5 SA DB Strict Press :30s Shuttle RunStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 - :40 DB...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public Whiteboard

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-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...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Glute Bridge Hold 1:00 Max Air Squats STATION 2 1:00 Plank Hold 1:00 DB Push Press STATION 3...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardStrengthPower Clean (3-3-3-3-3-3-3)MetconMetcon (Time)5 rounds for time: Run 200m 15 Air squats* 12/8 Pull-ups*Any break on pull-ups or squats results in a 5 burpee penalty to be paid immediately. Choose...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 15:00 RUNNING CLOCK... Perform mobility, flexibility or long warm-up. Use this time to work on your body and improve ROM or get body primed for two longer...