CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
Top-Down Warm Up:
50 Jumping Jacks, then:
10 Head Rotations per direction
10 Arm Circles Per Direction
10 Trunk Rotations
10 Wide Leg Touch Ground -> Overhead
20 Knees to Chest
20 Quad Stretches
20 Toy Soldiers
10 Ankle rotations per directions per side.
10 Burpees
Metcon (No Measure)
3 Rounds of:
1:00 Wall Sit
1:00 Walkouts with Push Up
Workout
Metcon (Time)
For Time
50 Deadlifts
50 Sit Ups (any kind)
50 Step Ups or Single Leg Glute Bridges
50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!
Abs
Metcon (No Measure)
3 Rounds Of:
:45 Side Bends per Side
:45 Superman Hold
:45 Rest
