CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
8 ROUNDS (:20 ON/ :10 OFF)
R1-R2: Single Unders
R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5: Penguin Taps
R6: Single Single Double Under
R7-R8: Double Unders
Athletes will then transition into…
2 ROUNDS
10 Lunges
10 Good Mornings
10 Air Squats
Strength
Back Squat (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Back Squats
*Start at a light weight a build to a moderate weight.
Workout
Metcon (Time)
FOR TIME
800m Run
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Run
-16:00 Hard Cap-
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