CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
Progressive Round Warm Up
Round 1:
10 Step Ups
15 Jumping Jacks
20 Mountain Climbers
Round 2:
10 Box Jumps
15 Ring Rows
20 Alternating V-Ups
Round 3:
10 Box Jump Overs
15 Supinated Ring Rows
20 V-Ups
Workout
DM Intervals 18 (AMRAP – Reps)
5 rounds of 60 seconds work, 30 seconds rest. Alternate exercises.
Strict Pull Ups
Dumbbell strict press
Box Step Ups, same dumbbells
Weighted sit up, one dumbbell
Double Unders
Choose a dumbbell weight that is challenging but allows at least 15 press reps and 20 step ups in each round
