Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Pressing warmup (No Measure)
3 rounds
200m row
5 walkout w/ push-up*
10 supermans (back extensions)
15 mt climbers(2 count)
*start standing, walk hands out to plank, perform a push up, walk hands back to standing
Push Press (5 x8)
Heavy Dumbbells
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 DB side bends/side. Press at 0:00, Side bends at 1:30, Press at 3:00, Side Bends at 4:30, etc.
RDSRL (AMRAP – Rounds and Reps)
12 min AMRAP
200m Meter Run or Row
8 Dips
20 Butterfly Situps
For dips use rings, bars or boxes as able. This should b a difficult but unbroken set. The dips and the sit ups will allow your heartrate to recover, so RUN FAST!
Wiseman Supplement 3 (No Measure)
2 sets of:
1 minute Lizard pose
https://www.msn.com/en-us/health/exercise/yoga/lizard-pose/ss-BBtOhtN
30 second downward dog to switch sides
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.