17.5
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #CrossFitOpen #InTheOpen #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
Gymnastic Skill Session
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Coaches Choice!
10 minute AMRAP of bodyweight movements. Show up, find out what your coach has cookin’! Open participants: DO NOT do this. 10 minute easy bike, then stretch.
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #InTheOpen #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
8 x 250 meter row on 3 minutes.
Try to maintain your best 1k row pace or faster. Note time for each interval.
Substitute with 8×300 meter run if weather allows.
Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands
Weighted V-Up
Suicide Planks
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
8 x 250 meter row on 3 minutes.
Try to maintain your best 1k row pace or faster. Note time for each interval.
Substitute with 8×300 meter run if weather allows.
Abdominal Supplement 62
21, 15 & 9 reps of:
Superman w/ medball in hands
Weighted V-Up
Suicide Planks
#CrossFitA1A #CrossFit305#StirlingRoadCrossFit #WorldsBestGyms#Miami #MiamiBeach #FortLauderdale#LemonCity #LemonCityBarbell#SouthFloridaCrossFit #Sweatlife #Fitness#Gains #Training #TrainHarder#SweatEveryday #CrossFit #Metcon#Weightlifting #CrossFit #CrossFitTraining#EmbraceTheSuck #WOD #FollowBack
Weightlifting
Snatch 1-1-1-1-1
Metcon
“Make The Donuts”
7 Min AMRAP
3 Pullups
5 T2B
7 Box Jumps 24/20
RX＋ 3 Bar Muscleups, 30/24 inch box
#CrossFitA1A #CrossFit305 #CrossFit848 #CrossFit262 #MiamiFitness #CrossFit #Weightlifting #Snatch #Donuts #DonutsAndNoDeadlifts? #AMRAP
#Gymnasty #ToesToBar #Pullups #MuscleUp #HangOnAndJumpHigh
#CrossFitA1A #CrossFit305 #CrossFit848 #CrossFit262 #MiamiFitness #CrossFit #Weightlifting #Metcon #InTheOpen #CrossFitOpen #Davidsdottirs #Wallballs #Situps #Run #Row #Ski #Conditioning #MotivationMonday #WOD
