CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Wall Ball G2OH

10 DB Burpees

10 Ring Rows

– 10 Minute CAP –

Recovery Workout

Metcon (Time)

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs

25 Power Balls

10 DB Curl & Press

10 Strict Pull Ups or ring rows, slow

1:00 Walking Rest b/t Sets

-30:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Group Mobility or Stretching