305-809-6390 fit305@fit305.com

#ABSTOBER

#ABSTOBER = 31 Ab routines to use year round! #ABSTOBER 1 is here! https://www.instagram.com/p/BZwZKibA-pr/?taken-by=crossfit305 100 single leg v-ups slow and controlled modify as needed #ABSTOBER 2 is here! https://www.instagram.com/p/BZyv2Q-AEx-/?taken-by=crossfit305 3 rounds 50 Russian twist ➕50 flutter kicks modify as needed #ABSTOBER 3 starts NOW! https://www.instagram.com/p/BZztmUqAMP9/?taken-by=crossfit305 Alternating Tabata 20 hollow hold 10 second rest 20 seconds superman 10 seconds rest 4 rounds, 4 minutes total #ABSTOBER 4 is HERE! https://www.instagram.com/p/BZ2R-4NgAVs/?taken-by=crossfit305 500 reps your choice ✅suggestions in video awesome #ABSTOBER 5 starts NOW! https://www.instagram.com/p/BZ4nNDgAne3/?taken-by=crossfit305 REVERSE Tabata 10 second L-sit hold 20 second rest   8 rounds, 4 minutes total #ABSTOBER 6 https://www.instagram.com/p/BZ9h-RhA67l/?taken-by=crossfit305 ABSHOULDERFEST SUPER SEXY SUPER SECRET SHOULDER SUPER SET ✅3 sets ✅ 10 bent over raise (rear delt) 10 front raises/side (anterior delt) 10 side raises (medial delt) 10 turn out bicep curls 10 triceps kick backs Abs for rest: 10 bench crunches, then 10 more per each side. SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD #ABSTOBER 7 starts NOW! https://www.instagram.com/p/BZ_TVMeAHQq/?taken-by=crossfit305 200 plank knee to elbows Use chairs or a wall for elevation ✅ DO IT #ABSTOBER 8 is HERE! https://www.instagram.com/p/BaCgnhggrOO/?taken-by=crossfit305 50 single leg strict Toes to bar -OR- 150 single leg v-ups GET IT DONE #ABSTOBER 9 is HERE! https://www.instagram.com/p/BaHV47MH-Rb/?taken-by=crossfit305 tabata Hollow Rock 20 second Rocks 10 second rest   8 rounds, 4 minutes total GET IT DONE #ABSTOBER 10 is Here baby! https://youtu.be/fQVa0JghiT4 https://www.instagram.com/p/BaH46jOHBbo/?taken-by=crossfit305 FloorCore 1 20 second v-hold 10 leg raises   20 Russian twists 40 flutter kicks #ABSTOBER 11 is HERE!!! https://www.instagram.com/p/BaM8W_5grMF/?taken-by=crossfit305 600 reps your choice have fun GET IT DONE ✅ #ABSTOBER 12 starts NOW! https://www.instagram.com/p/BaM_XSXgbAE/?taken-by=crossfit305 200 sit ups Anchored, butterfly, GHD straight leg, weighted all the same or mix & match GET IT DONE ✅ #ABSTOBER 13 3 minutes max GHD sit ups rest 1 minute 2 minutes max sit ups if you don’t have a GHD, do weighted sit ups GET IT DONE ✅ #ABSTOBER 14 starts NOW! https://www.instagram.com/p/BaUKYMCArY0/?taken-by=crossfit305 3 rounds 25 sit ups 25 Twists 25 fl. Kicks 25 v-ups ✅ GET IT DONE #ABSTOBER 15 starts NOW! https://www.instagram.com/p/BaWrKDtgZli/?taken-by=crossfit305 reverse Tabata L-Sit hold 10 second hold 20 second rest 8 rounds get it done ✅ #ABSTOBER 16 is HERE! https://www.instagram.com/p/BaW9zRig0j3/?taken-by=crossfit305 20 second tension plank 10 side plank raises/side VIDEO DOES NOT SHOW THESE GET IT DONE ✅ #ABSTOBER 17 starts NOW! https://www.instagram.com/p/BaWxQ3LAnOt/?taken-by=crossfit305 50-40-30-20-10 Sit Ups Supermans YESSSSS!!! GET IT DONE ✅ #ABSTOBER 18 starts NOW! https://www.instagram.com/p/BaZg-pbgiX7/?taken-by=crossfit305 50 flutter kicks 25 toe touches 25 scissor kicks YESSSSS!!! 700 reps! GET IT DONE ✅ #ABSTOBER 18 starts NOW! https://www.instagram.com/p/Bac14-Bg3_x/?taken-by=crossfit305 10 wiper complexes -Or- 25 floor wiper complexes YESSSSS!!! GET IT DONE ✅ #ABSTOBER 20 starts NOW! https://www.instagram.com/p/BaelVb9gAt9/?taken-by=crossfit305 25 abwheel rollouts GET IT DONE ✅ #ABSTOBER 21 is HERE NOW! https://www.instagram.com/p/BahOFi-AeyU/?taken-by=crossfit305 2 Rounds 21 Strict toes to bar -or- V-ups ‍21 alternating SL V-Ups GET IT DONE ✅ #ABSTOBER 22 is NOW! https://www.instagram.com/p/BakK7C5gF5M/?taken-by=crossfit305 4 rounds for quality of: ‍22 Rotational push up plank K2E 22 Elbow plank kick backs GET IT DONE ‍ #ABSTOBER 23 YO!!! https://www.instagram.com/p/Bam7U0rAQ_v/?taken-by=crossfit305 3 Rounds 23 Hanging top-half knee raises 23 flutter kicks, 2 count GET IT DONE ✅ #ABSTOBER 24 BOOM https://www.instagram.com/p/BapLY4rARWJ/?taken-by=crossfit305 2 Rounds ⚠️24 weighted sit ups 24 Elbow to push up plank 24 weighted supermans ✅GET IT DONE #ABSTOBER 25 WOOOOO https://www.instagram.com/p/BauSvhcgDBR/?taken-by=crossfit305 -Ric Flair 3 Rounds 10 side bends/side 10 g’mornings 10 single leg strict t2b GET IT ✅ DONE #ABSTOBER 26 YES MON big up ‍6 rounds per side, slow with abs brace 25 yard walk: 1 arm farmers carry, heavy 1 arm waiters carry, light #ABSTOBER 27 https://www.instagram.com/p/BaxcaU1gt9L/?taken-by=crossfit305 12 sets, alternating sides ‍25 yard farmer/waiters walk farmer heavy, waiter light. MUSIC BY PRESSBOARD #ABSTOBER 28 https://www.instagram.com/p/BazxpDAAv-Q/?taken-by=crossfit305 5 rounds with a light object ‍20 straight leg sit ups 30 Russian twist 50 flutter kicks MUSIC BY PRESSBOARD #ABSTOBER 29 dang! 250 butterfly sit ups for time. Use a mat or towel to prevent sliding. ‍ RX+= 150 GHD sit ups for time. BE CAREFUL! #ABSTOBER 30 ohh yeaahhh BROTHERRRRR 3 rounds 30 Weighted Leg raises (hold med-ball or other object between ankles, raise until legs are straight, return) 30 Toe touches (lay on back, legs straight up, reach up and touch toes) 30 Side touch crunches (lay on back, legs bent, touch side of ankle, alternating) 30 second hollow hold #ABSTOBER 31 IS EVIL See video for full info! https://www.instagram.com/p/Ba5TlV2lvM7/?taken-by=crossfit305 Pick and choose as you like, the most important part is that you get it done!  Ab routines are great, but Abs are made in the kitchen! Want more help with getting abs? Find out more about our nutrition program here: https://fit305.com/nutrition/ google Doc link for download: https://docs.google.com/document/d/16ICJgNqTgSYKKRO4gm_pFJqAYnCkjkOR2ir3VbH_8Ps/edit?usp=sharing YOUTUBE LINK: http://www.youtube.com/playlist?list=PLC-uon7DK39Kx0G1YplzrkI3kggR8qenf

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