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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
Strict Press (1-1-1-1-1)
MAX OUT!!!
Deltoid Destruction (Time)
3 Rounds for time of:
Run or Row 400 meters
15 Strict Press 75/53
15 Push Ups
*RELOADED use 35/25 Dbs
THIS IS A SPRINT!
12 minute time limit
