CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R)...

CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (1-1-1-1-1-1)Work on technique - build only as technique allows.Metcon (Time)21 - 15 - 9 Toes to Bar Thrusters (95/63) 2x Double Unders

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 5 Air Squats → DB Front Squats 5 Up Downs → 5 Broad Jumps 5 DB DL → DB Hang Power Clean 5 DB Bent Over Rows Movements progress at 1/2...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Team Run…leave no athletes behind! Run as a group. into... 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little to no knee-bend) 10 Alt Step Back Sampson...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONING"GEORGIE" (AMRAP - Rounds and Reps)AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) Run or Row 200 meters *Buy-In to workout is 65 Sit-upsB. 60:00...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Walking Lunges STATION 2 Push-ups STATION 3 Box Jumps STATION 4 DB Push...

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

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 AMRAP 3 DBL DB Burpee 6 DBL DB Swing STATION 2 AMRAP 3 DB Strict Press 6 DBL DB Ground to OH...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND 15 High Knees 15 Butt Kickers 7/7 Forward + Back Leg Swings (L/R) Into… 3 ROUNDS (R1 → R2 → R3) 7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings 5/5 SA Ring Rows → 5...