Announcements
305 CLOSED!
This Saturday 1/25 for the USAPL powerlifting seminar.
A1A open
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
2 Ring Rows
4 Push Ups
6 Alt. Lunges w/ Twist
8 Step Ups
From here, go into your teaching session that highlights the different scaling options for today’s strength/workout.
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 5 Strict Pull-ups or Elevated Ring Rows
MIN 2 – 5 DB Push-ups or Hand Release Push-ups
MIN 3 – 5 DB Tempo Goblet Squat (22X2)
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Strict Pull-ups
5 DB Deficit Push-ups
7 Box Jumps (20)*
*20″ for all athletes
(Score is Rounds + Reps)
