CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONING30 Muscle-Ups (Time)30 muscle-ups for timeEvery time you break, 10/8 cals on the bike.B. 60:00 GPPWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R)...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)Buy In: 250m Row 2 ROUNDS: 10 DB Hammer Curls 10 DB Upright Rows 10 DB Strict Press 10 DB Triceps Extension Buy Out: 200m RunStrengthMetcon (No Measure)EMOM x 9...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers P2: Holds the Wall Ball overhead and Bikes (legs only) Switch when...

CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3...

CrossFit 262 - CrossFitView Public WhiteboardClean and Jerk (1-1-1-1-1-1)Work on technique - build only as technique allows.Metcon (Time)21 - 15 - 9 Toes to Bar Thrusters (95/63) 2x Double Unders

CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONING"GEORGIE" (AMRAP - Rounds and Reps)AMRAP x 21 MINUTES* 7 Burpees 11 Push-ups 22 Kettlebell Swings (53/35)|(35/26) Run or Row 200 meters *Buy-In to workout is 65 Sit-upsB. 60:00...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)400m Team Run…leave no athletes behind! Run as a group. into... 3 SETS 5/5 Single Arm KB Suitcase DL (workout weight) 5 Romainain DL (little to no knee-bend) 10 Alt Step Back Sampson...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 5 Air Squats → DB Front Squats 5 Up Downs → 5 Broad Jumps 5 DB DL → DB Hang Power Clean 5 DB Bent Over Rows Movements progress at 1/2...

CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2-3 ROUNDS 10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide :20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up 10 PVC Good...