CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts...hit one with everything you've got.B....

CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2-3 minutes of light Rowing or Biking. then... 3 ROUNDS 25’ Bear Crawl 25’ Frog Jumps (Jumping Air Squat) 25’ Broad Jumps 25’ Burpee Broad JumpsStrengthMetcon...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest)WorkoutMetcon (AMRAP - Reps)AMRAP x...

CrossFit 305, CrossFit 262, CrossFit A1A - X-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 Bike Hard 1:00 Bike Slow STATION 2 1:00 Push-ups 1:00 Plank STATION 3 1:00 DB Bent Over Row...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8/6 Cal Row 10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters 10 Lunges 10Good Mornings 6 Dive Bomb Push-upsStrengthMetcon (Time)FOR QUALITY 100...

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

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8 SETS...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 800m Run Rest Remainder STATION 2 AMRAP 20 Double Unders 10 DB Push Press STATION 3 800m Run Rest Remainder STATION...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES 1 - :30 Moderate Row → Row at workout pace 2 - :30 Up-Down w/step over the erg → Burpee over Erg 3 - :30 Moderate Bike → Bike at workout pace 4 - :30...

CrossFit 262 - CrossFitView Public WhiteboardMetcon (Time)PARTNER CHIPPER 160 Double Unders 140cal Row *120sec Plank (*together) 100 Sit-ups 80 Push-ups *60sec Hang (*together) 40 Burpees *20ft Handstand Walk (*each) 30min CAP