CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3:00 PROGRESSIVE WARM-UP ON ROWER 1:00 - Conversational Pace 1:00 - Moderate Pace :30 - Workout Pace :30 - Cool Off Pace Into… 3-4 SETS (7:00 Time Cap) 10 Alt. Samson Stretches 5...

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 14 MINUTES MIN 1 - 6 Ring Muscle-Ups MIN 2 - 15/12 Cal Bike -Rest 6:00- EMOM x 14 MINUTES MIN 1 -- 12 HSPU* MIN 2 - 15/12 Cal Row *Kipping or Strict --...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 100m Run 5/5 Single Arm, Single Leg Bent over Row* 10 Glute Bridges 5 Inch Worms *Position is similar to an RDL, right foot planted, left arm performs...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)GUIDED WARM UP... Row 1:00 100m Run Row 1:00 :30s Hollow Hold/Wall Sit/Glute Bridge 10 Push Up to Pike 10 Lunges Into... Movement ReviewWorkoutBreak Up rto Make Up (AMRAP - Rounds...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 8 Cal Row 10 Alt. Plank T-Twists* 20 Walking Lunges *From a plank, twist into a side plank and create a "T" shape with the body, reaching one arm up to the...

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

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 :30 Hollow Hold 1:00 Max Push-Ups STATION 2 :30 Glute Bridge Hold 1:00 Max Sit-Ups STATION 3 :30...

CrossFit 262 - CrossFitView Public WhiteboardSnatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)Power Clean + Hang Squat Clean + JerkBuilding as far as technique allows.Front Squat (2-2-2-2-2...)3 second pause on first rep. Build to higher than...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Run 400m then Max Box Step-Ups in remaining time STATION 2 Run 400m then Max KBS in remaining time STATION 3 Run 400m...

CrossFit 262 - CrossFitView Public WhiteboardMetcon (No Measure)3 Rounds not for time: 12 GHD Sit Ups 12 GHD Hip Extensions 12 Side Bends/Side 2 Rope ClimbsMetcon (Time)For Time: 2 Rounds: 600m Row 40 Wallballs 20 Hang Power Snatch (75/53)