CrossFit 305, CrossFit 262, CrossFit A1A - X-COMPETEView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate AMRAP x 5 MINUTES 5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward 5 Jumping Jacks 5 Kip Swing or...

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

CrossFit 305, CrossFit 262, CrossFit A1A - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 7 MINUTES 10 Band Pull-aparts 10 Scap Push-ups 5 Push-ups to Down Dog 25’ Bear CrawlStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 10 Seated Tempo...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2:00 EZ Warm-up on the Bike… Into… 2-3 ROUNDS 5 KB Deadlifts 7 Jumping Air Squats 9 Jumping Jacks :30 Plank HoldWorkoutMetcon (AMRAP - Rounds and Reps)AMRAP x 6 MINUTES 6...

CrossFit 305, CrossFit A1A - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Graduated Warm-up (R1 → R2 → R3) 3 ROUNDS (10:00 CAP) 8 Cal Row 65% → 75% → 85% 8 Ring Rows → Scap Pull-ups → Pull-ups 8 Push-ups → HR Push-ups → Burpees 8 Med Ball...

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

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Minutes Cardio, then: 3 Rounds (PVC -> PVC -> Bar) 5 Sn. Grip BTN Push Press 5 Sn. Grip BTN Push Jerk 5 OHS Power Sn. + Full Snatch From Hip Power Sn. + Full Snatch From Knees Power Sn. + Full...

CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)6 Minute AMRAP 40 Single Unders 8 Ring Rows 8 Good Mornings :10 Calf Stretch per side :30 Pigeon per sideWorkoutMetcon (Time)1000m Row 3 Rounds of: 10 Burpee Pull Ups 20 Box Jump Overs 40 Double...

CrossFit 305, CrossFit 262, CrossFit A1A - X-BURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 4:00 Stations 1:00 Rest b/t Stations STATION 1 Tabata Bike for Cals STATION 2 Tabata Mountain Climbers STATION 3 Tabata KB or DB Swing STATION 4 Tabata Step-Ups...

CrossFit 305, CrossFit 262, CrossFit A1A - X-30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS :30 Row @conversational pace → :30 Row @moderate pace 10 DB Strict Press → 10 DB Push Press 10 Alt. Step-Overs → 5 Box Jump OversWorkoutMetcon (Distance)EMOM x 18...