CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
Playlist? More like BASSlist
https://open.spotify.com/playlist/1f04qiGcEz6uelFe6jMOyT
3 ROUNDS
:30 Row (Moderate)
:30 Swinging Arm Crosses
:30 Arms Up & Back
:15 Doorway Stretch / Each Side
10 Push-Up Negative to Downward Dog
Into…
TABATA (8 ROUNDS :20 ON/:10 OFF)
R1 & R2 Right Leg Single Unders
R3 & R4 Left Leg Single Unders
R5 – R8 Single Unders
Workout
Metcon (Time)
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 ButterFly Sit Ups
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups
(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.