CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
400m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
11 KB Swings (Same bell as carry)
11 Goblet Lunges
11 Up Downs (no push up burpee)
into…
400m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
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.