CrossFit A1A, CrossFit 305, CrossFit 262 - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Alt. Lunges → 8 Jumping Alt. Lunges 10 Cal. Row → 8 Cal. Row 10 Sit-Ups → 8 Sit-Ups 10 Alt. Step-Ups → 8 Box Jumps w/step downWorkoutMetcon (2 Rounds for reps)2...

CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 6/4 Cal Bike 6 Plate DL 6 Ring Rows 6 Push-upStrengthMetcon (Weight)EMOM x 8 MINUTES MIN 1 - 10 Strict Pull-ups or Vertical Ring Rows MIN 2 -...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Air Squats STATION 2 Max Hollow Rocks STATION 3 Max Slam Balls STATION 4 Max...

CrossFit A1A, CrossFit 305, CrossFit 262 - X-COMPETEView Public WhiteboardA. CONDITIONINGMetcon (3 Rounds for distance)3 SETS 5:00 Ski 5:00 Bike 5:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate pace. Match your meters every set.B. 60:00...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Cycle through for 7 minutes: 10 Calories any machine Glute Circuit: (Down dog, lizard each side, down dog, pigeon each side) 5 Glute Bridges 5 Back SquatsStrengthBack Squat (3 - 3 - 3+ @ 65%,...

CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 4 MINUTES 20 Plank Shoulder Taps 10 Plank Jump Ins 10 Jumping Squats Into… 3 ROUNDS :30 Row 10 Up down to plate 7 Light Kip → 5 Big Kip → 3 Kipping Pull-upWorkoutMetcon...

CrossFit 305, CrossFit 262, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Increase intensity (pace) with each AMRAP! AMRAP 4:00 :30 Plank 8/8 Split Squats 20 Single Unders Into... AMRAP 3:00 20 Alt Plank Shoulder Taps 16 Alt Box Step Ups 15...

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

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Row STATION 2 Max Burpees Over Rower STATION 3 Max Plank STATION 4 Max DB Man...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 5 Push Up to Down Dog 5 DB Strict Press 5 DB Front Squats 5 DB Bent Over Row 15 Single Unders → Double UndersWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 15...