Friday
Wise Man Warm Up 1 (No Measure)
30 second Samson Stretch per side
1 minute Grok Squat
1 Minute Couch Stretch per side
1 Minute 8 point shoulder stretch per side
1 Minute Pigeon per side
1 Minute PVC Overhead Squat hold
12 Non-Denominational Days of America (Time)
1 Rope Climb 15′
2 Snatch 135/83
3 Clean & Jerk
4 Front Squat
5 Chest 2 Bar Pull Ups
6 Burpees
7 Toes 2 Bar
8 Box Jumps 30/24″
9 Wall Ball
10 Calorie Row
11 Hand Stand Push Up
12 Overhead Squat#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Wise Man Warm Up 1 (No Measure)
30 second Samson Stretch per side
1 minute Grok Squat
1 Minute Couch Stretch per side
1 Minute 8 point shoulder stretch per side
1 Minute Pigeon per side
1 Minute PVC Overhead Squat hold
12 Non-Denominational Days of America (Time)
1 Rope Climb 15′
2 Snatch 135/83
3 Clean & Jerk
4 Front Squat
5 Chest 2 Bar Pull Ups
6 Burpees
7 Toes 2 Bar
8 Box Jumps 30/24″
9 Wall Ball
10 Calorie Row
11 Hand Stand Push Up
12 Overhead Squat#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.