Announcements
NEW YEAR, NEW YOU!
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305/A1A/848 Holiday Schedule:
Dec. 31st regular schedule
Jan. 1st CLOSED
Jan. 2nd normal schedule resumes
@crossfita1a @crossfit305@crossfit848
305 Schedule Change:
9:30AM Reloaded is moving to 9:00AM starting Monday January 2nd!
There will no longer be a 4:30PM CrossFit Class
STIRLING ROAD/848:
8:00AM CrossFit class is CANCELLED starting 1/2/207.
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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
2k Row (Time)
Max Effort 2k Row
Abdominal Supplement 62 (No Measure)
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
