Coaches Choice Obstacle Warm Up (Time)
Over, under, swing, climb, jump, run.
Metcon
Partner WOD 4000 (4 Rounds for time)
3 Rounds
P1: Row 250 Meters
P2: Elbows up Goblet Hold 53/35
Rest to 10 minutes
Then,
3 Rounds
P1: Chin Over Bar Hold
P2: 21 Goblet Squats
Rest to 20 Minutes
Then,
3 Rounds
P1: Plank Hold
P2: 30 Butterfly Sit Ups, touch kettlebell
Rest to 30 minutes, then:
50 synchronized burpees
Supplement
Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold
#CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Fitness #Strength #Friends #Workout #Squats
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.