CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters
10 Lunges
10Good Mornings
6 Dive Bomb Push-ups
Strength
Metcon (Time)
FOR QUALITY
100 Banded Glute Bridges*
80 Front Rack Reverse Lunge (95/65)
-12:00 Time Cap-
*Work can be completed in any order and broken up by athlete in any way.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15 Wall Balls (20/14)
12 Cal Row
9 Push-ups
