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..
4-3-2-1
Rope Climb, 15′
Sprint 100 yards on a 10 yard out & back between each set of rope climbs.
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
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
8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
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
8 x 250 meter row on 3 minutes. Try to maintain your best 1k row pace or faster. Not time for each interval.
Substitute with 8×300 meter run if weather allows.
21, 15 & 9 reps of:
Superman w/ medball in hands
https://www.youtube.com/watch?v=NO0uFeeWxJ0
Weighted V-Up
https://www.youtube.com/watch?v=6yYagCoInrA
Suicide Planks
https://www.youtube.com/watch?v=c1x7Q-DXRM4
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