CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)MOVE IT PLAYLIST https://open.spotify.com/playlist/1EjCZ8jxtBk9Wylg17GIWW Run 200 meters as a group 1:00 Mountain Climbers 1:00 Jumping Jacks 1:00 Groiners (Twist Optional) 1:00...

CrossFit 262 - CrossFitView Public WhiteboardOverhead Squat (3-3-3-3)Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.Snatch (2x1 @ 75%)Lighter than last week. Make it perfect.2 Cleans + 2 Jerks (3x(2+2))2 Full Cleans + 2 Split...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS FOR TIME (5 MIN CAP) :30 Bike (Increasing Pace) 10 Bodyweight or LIGHT KB/DB Good Mornings 20 Alt. Plank Shoulder TapsWorkoutMetcon (Weight)EMOM x 15 MINUTES MIN 1 -...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)15 Cal Row (Moderate intensity) into... 3 QUICK SETS of 10 Scap Push-ups 5 Burpee Broad Jumps 5 Empty Barbell Shoulder Presses into… 15 Cal Row (High...

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 Plank Hold 1:00 Max Cal Bike STATION 2 :30 Wall Sit 1:00 Max DBL DB Swing STATION 3 :30 Hollow...

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

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)ON A 10:00 RUNNING CLOCK... Dedicated Shoulder Work Prior to Snatch ComplexB. 60:00 GPPWarm-upWarm-up (No Measure)Bike @ Moderate Pace for 2:00 1 ROUND 8...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)PULL THAT ISH PLAYLIST https://open.spotify.com/playlist/37i9dQZF1DWWPcvnOpPG3x Row @ Moderate Pace for 2:00 1 ROUND Strict "Cindy" 5 Strict Pull Ups 10 Strict Push Ups 15 Air Squats...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)1:00 AMRAP of L. Groiner + R. Groiner + Air Squat 2:00 Bike or Rower 1:00 AMRAP of Slow Barbell Kang Squat Into… 3 MINUTES OF SQUAT PREP…2-3 SETS 10 Alt. Side...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 AMRAP 5 Burpees 10 Step-Ups STATION 2 AMRAP 20 Shoulder Taps 20 Sit-Ups STATION 3 AMRAP 10 Hollow Rocks 30 Lunges...