CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Top-Down Warm Up:

50 Jumping Jacks, then:

10 Head Rotations per direction

10 Arm Circles Per Direction

10 Trunk Rotations

10 Wide Leg Touch Ground -> Overhead

20 Knees to Chest

20 Quad Stretches

20 Toy Soldiers

10 Ankle rotations per directions per side.

10 Burpees

Metcon (No Measure)

3 Rounds of:

1:00 Wall Sit

1:00 Walkouts with Push Up

Workout

Metcon (Time)

For Time

50 Deadlifts

50 Sit Ups (any kind)

50 Step Ups or Single Leg Glute Bridges

50 Single Arm Thrusters
This is the CrossFit Support Your Local Box final workout. Rx weights are 50/35 lb dumbbells but use any object to make it work!

Abs

Metcon (No Measure)

3 Rounds Of:

:45 Side Bends per Side

:45 Superman Hold

:45 Rest

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.

You have Successfully Subscribed!