CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

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 (Time)

15 – 12 – 9 – 6 – 3

Swings

Goblet Squats

Mountain Climbers (2 count)

Right into

– 2 minute cumulative plank-

(any way)

Right into

3 – 6 – 9 – 12 – 15

Step ups or Lunges (2 count)

Curl and Press

Up Downs

Metcon (No Measure)

BUNZ

2 Rounds

12 single leg glute bridges per side

24 glute pulses per side

Cool down

Warm-up (No Measure)

Stretch n Abs

:45 Quad or Couch Stretch per side

:45 Plank

:45 8 Point Shoulder Stretch per side

:45 Hollow Hold

:45 Lizard per side