Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUND

100m run

6 Jumping Pull Ups OR Ring Rows

6 Strict Knees to Chest

20 Double Unders OR Penguin Taps

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)

Finisher

4 x 400 meter run (4 Rounds for time)

@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
March we’ll be running every Sunday at 9am

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND:

50 Jumping Jacks

5 Inch Worms

5 Up Downs

2 ROUNDS:

25 Single Unders

20 Mt. Climbers

5/5 Single Arm KB Strict Press (light weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

40 Double-Unders

20 Kettlebell Swings

10 Sit-Ups

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

8/8 Single Leg RDL

10 Arm Haulers (Slow)

12 Calf Raises @32X1*

*Perform on an elevated surface to maximize range of motion.

(No Measure)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

2 rounds

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2

5 Romanian DL

5 Hang Clean

5 Burpees

Strength

Bench Press (2-2-2-2-2+)

Max reps last set

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

200m Row

100m Run

10 Ring Rows

STATION 2

AMRAP

200m Row

100m Run

15 Wall Balls

STATION 3

AMRAP

200m Row

100m Run

20 Russian Twists