Skill
Pick a skill, work with your coach for 20 minutes.
Conditioning
DM Intervals 14 (Time)
4 Rounds for reps:
60 seconds of work, 30 seconds of rest for reps of:
Assault Bike Calories
Double Unders
Concept 2 Rower Calories
Box Jump Overs 24/20* *Rx＋ = clear box
Any order is acceptable.
Supplement
Abdominal Supplement 53 (Time)
50-40-30-20-10
Bicycle Sit Ups*
Superman or GHD hip extension
30 second plank after each set *2 count
#CrossFit #CrossFit305 CrossFitA1A #CrossFitStirlingRoad #Dubs #Rows #Squats #Press #Fitness #Strength #WOD #AMRAP #EMOM #Abs
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.