Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
10 Alt. Box Step Ups
10 Banded Goodmornings
10 Alt. Curtsy Lunges
5/5 SL Glute Bridge w/ :02 Pause at the top
Into..
2 ROUNDS
10 Box Jumps
10 RKB Swings
5 Burpee Broad Jumps
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 DB Suitcase Bulgarian Split Squat (R)
MIN 2 – 12 DB Suitcase Bulgarian Split Squat (L)
MIN 3 – 15 DB Hip Thrusts
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
20 Box Jumps (24/20)
20 KBS (53/35)|(35/26)
20 Burpees
-15:00 Hard Cap-
(Score is Time)
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS…
10 Arm Haulers
10 Sit Ups
2 ROUNDS…
5/5 Tempo DB Strict Press (30X1)
10 Box Jumps + Step-Down (Low Box)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
10 DB Strict Press
10 Box Jumps
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Press
10 Box Jump Overs
-Rest 1:00-
2 ROUNDS FOR TIME
10 DB Push Jerks
10 Burpee Box Jump Overs
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 of Flow Stretching
(No Measure)
Sunday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
20 Russian Twists
STATION 2
EMOM
30 Double Unders
STATION 3
EMOM
8 DB Box Step Overs
STATION 4
EMOM
12 Russian KBS