CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)
1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees
Workout
Freakazoid (Time)
15 – 12 – 9 – 6 – 3
Swings
Goblet Squats
Mountain Climbers (2 count)
Right into
– 2 minute cumulative plank-
(any way)
Right into
3 – 6 – 9 – 12 – 15
Step ups or Lunges (2 count)
Curl and Press
Up Downs
Metcon (No Measure)
BUNZ
2 Rounds
12 single leg glute bridges per side
24 glute pulses per side
Cool down
Warm-up (No Measure)
Stretch n Abs
:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side
