CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3:00 SHOULDER FLOW | 2-3 SETS
5 PVC Passes
3/3 Around the World
:10 OH Hold w/ PVC
10 Strict Presses with PVC
:10 OH Hold w/ PVC
10 Alt Lunges w/ PVC in Back Rack
AMRAP x 4 MINUTES
20 Hops Over PVC
10 PVC Bent Over Rows
10 Hollow Rocks (Holding PVC in OH position)
20 Mountain Climbers
Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (3211)
(Score is Weight)
Workout
Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (65/45)|(45/35)
30 Double Unders
(Score is Each Round for Time)
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