CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
100m Group Run
-Into-
3 QUICK SETS…
10 Glute Bridges
:20 Glute Bridge Hold
10 Empty Barbell RDLs
:20 Plank Shoulder Taps
-Into-
100m Individual Run
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (3131)
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (155/105)|(95/65)
400m Run
15 Deadlifts (185/135)|(135/95)
200m Run
9 Deadlifts (225/155)|(155/105)
(Score is Time)
