CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
6 Alt Box Step up
6 Russian KB Swings
20 Alt. Deadbugs
THEN…
2 ROUNDS
6 Box Jump + Step Down
6 American or Russian Swings
20 Alt. Bird Dogs
THEN…
2 ROUNDS
6 Box Jumps *WOD pace
6 KB Swings – WOD standard (A or R)
1:00 Plank Hold
Workout
“THE 20/20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps or Step Ups (24/20)
20 KB Swings (53/35)|(35/26)
20 Butterfly Sit Ups
**New Classic Workout– Classics are workouts dreamt up by the Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Stretch
2:00 Hamstring Stretch
(No Measure)
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.