CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS…
:30 Bike or Row
15 Jumping Jacks
5/5 Single Arm KB DL
5/5 Single Arm KB Bent Over Row
5 Up-Down + Push-up
Then…
2 ROUNDS…
5/5 Single Arm Russian KB Swing
3/3 Single Arm KB DL into Russian Swing*
Strength
KB Snatch (5 Rep KB Snatch (R/L)*)
7 MINUTES TO BUILD TO…
5 Rep KB Snatch (R/L)*
*Keep weight moderate-heavy.
Workout
“MINI NATE” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
4 Pull-ups
6 Hand Release Push-up
4/4 KB Snatch (53/35)
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