CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
2:00 Row — focus on long, slow strokes
Into…
AMRAP x 4 MINUTES
:15/:15 Side Plank (L/R)
8 Wide Stance Toe Touches (opposite hand to opposite foot)
8 Alt. Reverse Lunges
8 KB Romanian DL
8 Glute Bridge-Ups (:01 pause at the top)
Strength
Deadlift (10-10-10)
EVERY 2:30 FOR 3 SETS*
10 Tempo Romanian Deadlifts (30X1)
1:00 Plank Hold
*Increase every round. Keep weight light-moderate.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
10 Deadlifts (115/75)
15 Sit-ups
-1:00 Rest-
AMRAP x 4 MINUTES
7 Deadlifts (135/95)
10 Sit-ups
-1:00 Rest-
AMRAP x 3 MINUTES
5 Deadlifts (155/105)
7 Sit-ups
