Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Pressing Warm Up 2 (No Measure)
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Skill
Double-Unders
Spend 10 minutes getting better at Double unders. If you already have great dubs, work on Triple unders. Between sets of double unders, work on your toes to bar kip. Tic-toc, push back, knees up, kick.
Up We Go (AMRAP – Rounds and Reps)
20 Minute AMRAP:
5 ,10, 15, 20, etc of each:
Toes to Bar
Bar Touch Burpees
Kettlebell Swings 53/35
2x Double Unders*
RX+ =70/53
*For the round of 5, do 10 double unders, for the round of 10 do 20, etc.
Wise Supplement 2 (No Measure)
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
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Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.