Announcements
π π π π π π π π
PRE β SALE FOR SHIRTS ENDS THIS FRIDAY!!!
ADD YOUR NAME AND SIZE TO THE LIST OR TELL KEENAN!!!
πΊπΊπΊπΊ
CrossFit A1A, CrossFit 305, CrossFit 262 β 30
Warm-up
Warm-up (No Measure)
Buy In: 200m Run (Warm-Up Pace)
AMRAP x 4 MINUTES
10 Alt. Groiners
5 Jumping Air Squats
10 Glute Bridge Ups
5 Ring Rows
Buy Out: 400m Run (Workout Pace)
Partner Workout
Metcon (AMRAP β Rounds and Reps)
IN TEAMS OF 2 β¦
ON A 14:00 RUNNING CLOCKβ¦
P1 COMPLETESβ¦
400m Run
WHILE P2 PERFORMS AMRAP OFβ¦
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
(Score is Rounds + Reps)
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.