CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
AMRAP X 5 MINUTES
P1: Row
P2: 30 Mountain Climbers
20 Jumping Jacks
10 Plate Deadlifts
Partner Strength
Metcon (Weight)
3 SETS
P1 – 20 Front Rack Lunges*
P2 – MAX Plank Hold
-Rest 1:30 b/t Sets-
*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.
Partner Workout
Metcon (Calories)
IN TEAMS OF 2…
AMRAP x 14 MINUTES
P1 Completes…
12 Plate G2OH (45/35)
10 Plate OH Lunge
8 Up-Downs
P2 Completes…
MAX Cal Row
*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.
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.