CrossFit A1A, CrossFit 305 – CrossFit
Warm-up (No Measure)
Michael & Danny’s Playlist!
20 Butt Kickers
20 High Knees
20 Prisoner Jacks
10 “Air” Sumo Deadlifts
10 “Air” Clean & Jerks
Sumo Deadlift (15-15-15-15-15)
Dumbbell, Kettlebell, Table, Child, Dog, Medball, Plate, Water Jug – get creative!
5 sets to get those Hammies & Glutes FIRM!
On a 90 second clock, 3 count on the way down
These Sleeves Are Prisons – Y’know What – So Is This Whole Shirt! (Time)
4 Rounds, alternating EMOM
Min 1: 15 Bench, Chair, Couch or Bar Dips
Min 2: 12 SLOW curls – USE ANYTHING! FLEX FOR THE CAMERA!!!
Min 3: 5 yard shuttle sprint – or – row sprints – or – high knee sprints – or tuck jumps (CARDIO!)
Min 4: Straight Leg Raises (lay flat on your back, raise your legs up to perpendicular)
Go for the pump on this one! Go for the burn on this one! Go for the ABS on this one!
Abstober 22 (No Measure)
4 rounds for quality of:
22 Rotational push up plank K2E, 1 count
22 Elbow plank kick backs, 1 count
Get Your Free 31 Days to Shredded Guide
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