Announcements

NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Tell your coach to sign you up or…
Sign up here:
http://tinyurl.com/abssssss

CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit

View Public Whiteboard

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