CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Groiners → 10 Boot Strap Stretches
20 Air Squats → 15 Jumping Air Squats
20 Lunges → 12 Alt. Step-ups
Strength
Back Squat (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Back Squats
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
6 Front Squats (115/75)
12 Box Jumps
18 Sit-ups
