CrossFit 305, CrossFit 262, CrossFit A1A – NC30
Warm-up
Warm-up (No Measure)
3 ROUNDS
4/4 Single Arm DB Suitcase Deadlift (increase weight over the course of 3 rounds)
5 Up-Downs
20 Alt. Shoulder Taps
5 Inch Worms + Tempo Push Up (21×1)*
*:02 descent, :01 pause at the bottom, fast up and :01 pause at the top
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 6 MINUTES
12 Up-Downs
10 Sit-ups
8 DB Deadlifts
6 Push-Ups
-Rest 3:00-
Repeat!
Optional Finisher
Warm-up (No Measure)
2-3 SETS
6/6 Single Leg KB RDL
12 Glute Bridge Ups
:30 Glute Bridge Hold
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.