Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
25 Minute AMRAP:
10 Sandbag thrusters
walking lunge to trash can
jog to lifeguard tower
10 Squat thrusts
jog to water’s edge
50 Flutter kicks
swim back to start
bear crawl to sandbags
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
25 Minute Amrap:
10 Dumbell Thrusters 45/30
200m run
10 Dumbell Squat Thrust-Deadlift
20 Lunges
10 GHD Situps
200m row
Scale GHD Situps to 30 butterfly situps.
The Dumbell Squat Thrust-Deadlift is performed by placing your hands on the dumbell handles, kicking your feet into a plank position, jumping your feet back in and standing up with the dumbells at your sides.
17.5
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Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
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
Strong Man Seminar at CrossFit 305 April 9th. The seminar is 2 hours, learn atlas stones, sandbags, and how to flip tractor tires! Only 10 spots available ask a coach to sign up today! $50
Practice Rope Climbing.
Legless, 1 hand, Inverted etc..
If you’ve got great rope climbs and can climb like a monkey on steroids, go ahead and hit some muscle ups, ring or bar .
4-3-2-1
Rope Climb, 15′
Sprint 100 yards on a 10 yard out & back between each set of rope climbs.