CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Metcon (Time)

Warm Up:

1 ROUND

1 Minute Jog in place

20 Walking Knees to Chest, in place

20 Walking Quad Stretch, in place

20 Lunges

20 Toy Soldiers

1 Minute Jog in place (high knees on coach command)

1 ROUND

10 Air Squats

10 Up Downs

10 Side Lunges/Cossack Squats

5 Good Mornings

5 Burpees

WORKOUT:

FREAKAZOID PART 2

15 – 12 – 9 – 6 – 3

Deadlifts

Goblet Squats

Push Presses

Right into

– 2 minute cumulative 3 point plank-

(any way, but only 3 points of contact at any time, such as 2 hands one foot, one foot two hands)

Right into

3 – 6 – 9 – 12 – 15

Mountain Climbers (2 count)

V-Ups

Up Downs

20 Minute Time Cap.

Finisher: go out for a 20 minute jog and conversational pace. Doesn’t have to be fast, just move. If you cant jog hit this 20 minute stretching flow:

https://www.youtube.com/watch?v=nFo5dOhlYUw