Announcements
Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am
Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
The Method Plank Warmup (No Measure)
3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)
20 seconds of hold, 10 seconds of rest for each of:
1. Elbow Plank
2. Push Up Plank
3. Push up Plank, R leg up
4. Push up Plank, L leg up
5. Push up Plank, R arm up
6. Push up Plank, L leg up
7. Push up Plank, R leg & L arm up
8. Push up Plank, L leg & R arm up
Deadlift (8-8-8-8)
45-55-65-75%
Single Leg Glute Bridge (20-20-20-20)
10 per leg
The Russian (AMRAP – Rounds and Reps)
14 Min AMRAP
30 Russian Twists 20/14 **RX is Straight legs**
20 Russian KB Swings 53/35
10 Burpees Over the Ball
1 Rope Climb, 15′
RX+ 70/53 KB Swing, Legless Rope Climb. Burpee Jump is over the medball, lateral or forward facing.
