CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
12 MORE (AMRAP – Rounds)
WARM UP
12 LUNGES
12 AIR SQUATS
12 KB OR DB SWINGS
12 SIT UPS
12 PUSH UPS
12 JUMPING JACKS
BRIEF THE WOD AND START!
30 MINUTE EMOM
MIN 1: 12 JUMPING LUNGES + 12 AIR SQUATS
MIN2: 12 SWINGS + 12 SIT UPS
MIN3: 12 BURPEES + 12 DOUBLE UNDERS
GOOD LUCK!
THE BEST SCALING FOR THIS IS TO SKIP THE SECOND MOVEMENT, SO ONLY DO LUNGES, SWINGS & BURPEES.
IF YOU HAVE THE FITNESS – LOAD THE LUNGE + SQUATS, LOAD THE SIT UPS, JUMP HIGH ON BURPEES AND DOUBLE THE DUBS.
COUNT TOTAL NUMBER OF ROUNDS COMPLETED.
FINISH WITH 12 MINUTES OF SHARING YOUR BEST MEMORIES OF THE 12 YEARS OF 305!
HAPPY BIRTHDAY TO ALL OF YOU – BECAUSE WHETHER YOU KNOW IT OR NOT, YOU’RE A PART OF THIS!
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
THANK YOU
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