CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)** Open Athletes ** Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down. Warm Up: 3 Rounds of Row 1:00 (heels down!) 10 PVC Pass Throughs 8 PVC Overhead...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public Whiteboard

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP 2 ROUNDS FOR TIME (4 MIN CAP) 1:00 Bike (Moderate Pace) 12 Alt. Step-Overs (practice the pivot on top of the box!) 10 Sit-ups 8 Push-ups SPECIFIC WARM-UP (3...

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS 7 Cal Bike 7 Push-ups 7 Double DB Burpees 7/7 Single Arm DB Bent Over Row *DB’s go away and we start teaching that Bench Press!StrengthBench Press...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)If we're going down, we may as well go down in flames playlist: https://open.spotify.com/playlist/1T4SOgd4twND5Fq2tmtO2n Warm up: Row 200 meters Run 200 meters 25 single unders 25...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:30 Max Air Squats 1:30 Max Plank STATION 2 1:30 Max Push-ups 1:30 Max Squat Hold STATION 3...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses...

CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Start off with 2:00 of Run, Row, or Bike just to get the...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)GENERAL WARM-UP (4 MIN CAP) 2 ROUNDS 100m Jog 10 Jumping Air Squats 10 Alt. Tall Plank Shoulder Taps :30 Down Dog SPECIFIC WARM-UP (5 MIN CAP) 1 ROUND (W/LIGHT-MOD KB) 5/5...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)HEAVY WEIGHT JAMS: https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6 Start off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe)...