CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND…
:30 at each station, non-stop:
-Jumping Jacks
-Up Downs
-Sit Ups
-Mt. Climbers
Then in teams of 3…
AMRAP x 2 MIN
P1 – 2 Burpees + 1 Push-Up
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 50m Jog Relay
P2 – KB Farmer’s Carry Hold
P3 – Rest
AMRAP x 2 MIN
P1 – 1 Lungester w/ Med Ball (Lunge, Lunge, Thruster then pass to partner)*
P2 – KB Farmer’s Carry Hold
P3 – Rest
Workout
Metcon (AMRAP – Reps)
PARTNER WORKOUT*
IN TEAMS OF 3…
AMRAP x 10 MINUTES
Max Bench Press (135/95)|(95/65)
-Rest 3:00-
AMRAP x 10 MINUTES
Max 100m Sprints
-Rest 3:00-
AMRAP x 10 MINUTES
Max DB “Lungesters” (40/30)|(30/20)**
**1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster
*Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed. During each AMRAP, Kettlebells (70/53)|(53/35) must be held in farmers hold by one partner. Bells can not touch the ground and must be handed off between partners. If the bells go to ground during the AMRAP, all athletes must stop work and run a penalty 400m lap. In rest period, bells can go to the ground.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.