CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
4 ROUNDS (6:00 MINUTE CAP)
1/1 SA DB Burpees
2/2 SA DB Floor Press
3/3 SA Ring Row
6/4 Cal Bike (increasing pace)
Strength
Metcon (Weight)
EMOM x 6 MINUTES
MIN 1 – 10-15 SA DB Incline Bench Press (R)
MIN 2 – 10-15 SA DB Incline Bench Press (L)
(Score is Weight)
Workout
“NCFIT S&C BASELINE – Bike” (Calories)
“NCFIT S&C BASELINE I”
I. AMRAP x 6 MINUTES
Max Cal Bike
(Score is Cals)
“NCFIT S&C Baseline – Bodyweight” (AMRAP – Rounds and Reps)
II. AMRAP x 6 MINUTES
5 Strict Pull-ups
10 Push-ups
(Score is Rounds + Reps)
