CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
2 ROUNDS FOR TIME (4 MIN CAP)
1:00 Bike (Moderate Pace)
12 Alt. Step-Overs (practice the pivot on top of the box!)
10 Sit-ups
8 Push-ups
SPECIFIC WARM-UP (3 MIN CAP)
1 ROUND
8 DB Deadlifts (Light-Moderate)
6 Box Jump Overs
8 V-ups (or tuck-ups w/bent knees)
6 Box Dips
Workout
Metcon (AMRAP – Rounds and Reps)
WORKOUT
ON A 5:00 RUNNING CLOCK…
50/40 Cal. Bike*
then…
AMRAP x 10 MINUTES
10 DB Deadlifts
10 Box Jump Overs
10 V-Ups/Tuck-Ups
10 Box Dips
*If athlete finishes under the 5:00 Cap, rest until minute 5:00. All athletes start the AMRAP at the same time.
Make note of the time for 50 cals!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
15 Supermans
10/10 Single Leg Box Squats
30 Hollow Flutter Kicks
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