CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1:00 AMRAP of L. Groiner + R. Groiner + Air Squat
2:00 Bike or Rower
1:00 AMRAP of Slow Barbell Kang Squat
Into…
3 MINUTES OF SQUAT PREP…2-3 SETS
10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)
10 Tempo Air Squats (2121)
10 Push-up to Down-Dog
Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2121)
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Back Rack Lunges (95/65)|(65/45)
20 Slam Ball (20/10)
200m Run
-12:00 Hard Cap-
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