CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlifts → 10 Plate Ground to Overhead
10 Up-Downs → 10 Burpees
10 Glute Bridge-Ups → :45 Glute Bridge Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
15 Plate Ground to Overhead
10 Burpees
-Rest 3:00-
ALTERNATING TABATA
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 – Plate Russian Twists
MOVT 2 – Plate Gun Hold
Score is Rounds & Reps on the AMRAP.
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.