CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Up Downs
10 Alt Step Ups
:30/:30 SA KB FR Hold
:30 Squat Hold
Into
2 ROUNDS
5 Burpees
8 Alt Weighted Step Ups
:30 DBL KB FR Hold
:30 Wall Sit Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 Burpees
:30 DBL KB Front Rack Hold
10 KB Suitcase Box Step-Ups
:30 Wall Sit
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
15 Curl-Ups
10/10 Single Arm KB/DB High Pull
(No Measure)
