CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
1:00 Arms only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
:20 Single Unders → :20 High Jumps → :20 Double Unders
:20 Fast Single Unders → :20 Penguin Taps → :20 Double Unders
:30 DBL DB Overhead Hold→ 10 Alt. DB Press → 10 DB Strict Press
Strength
Push Press (3-3-3-3-3-3-3-3)
EMOM x 8 MINUTES
3 Push Press*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (Time)
6 ROUNDS FOR TIME
50 Double Unders
300m Row
12 Push Press (95/65)
