“Chippin’ Away”50 Double Unders
50 Kettlebell Swings 53/35
40 Alternating Box Step Ups 53/35
40 Walking Lunge Steps
30 Toes To Bar
30 Deadlifts 115/73
20 Burpees over the bar
20 Ground to Overhead 115/73
10 Chest to Bar Pull Ups*
10 Thrusters 115/73

THURSDAY

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

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WEDNESDAY

Weightlifting

Strict Press (5-5-5-5)
Use dumbbells. Attempt to go 5# heavier than last week.
Metcon
Regionals 3＋4 variant (AMRAP – Reps)
6 minute AMRAP:
100 Wall Ball shots
50 Pull Ups

Rest to 8 minutes

8 minute AMRAP:
25 Air Squats*
15 Power Cleans 115/73 *Rx＋ = Pistols, alternating

Supplement

Abdominal Supplement 47 (No Measure)
5 Rounds:
20 Straight Legged Sit Ups
30 Russian Twists
30 Second straight arm v-hold

Use a medball light enough to keep moving.
You want abs? You think abs are free?!?!?
Wise Man Supplement (No Measure)
1 Minute Pigeon Per side
1 Minute Couch Per side
1 Minute 8 point shoulder stretch per sidehttp://www.msn.com/en-us/health/yoga/exercise/YG-IN-0142/eight-point-shoulder-opener
Smart people do this.

#CrossFit #CrossFitStirlingRoad #CrossFit305 #CrossFitA1A #Fitness #Abs #Cleans #WallBalls #WOD #AMRAP #EMOM

TUESDAY
Metcon

EMOM 20 (AMRAP – Reps)
EOMOM for 20 minutes:
25 Double Unders
15/10 Push Ups
5/3 Strict Pull Ups
Max reps chest to thigh sit ups to 2 minutes
Score is sit ups.

Rest 5 minutes

4 x 400 meter run (4 Rounds for time)
@ Goal Mile Pace, on a 4 minute clock. If your goal is under 7 minutes, on a 3 minute clock.
Supplement
Abdominal Supplement 44 (Time)
3 sets:
10 GHD Bench Press
10 GHD Half sit up to press
10 GHD Russian Twist or Kayak Rows

Start with PVC pipe or very light dumbbells. If this is easy, use a 15kg or lighter bar.
One of the hardest abs routines there is. You want abs? Do this.

CrossFit #CrossFit305 #CrossFitA1A #CrossFitStirlingRoad #Abs #EMOM #WOD #AMRAP #Fitness #Lift

This is what the start of week 2 of our #whole30 challenge looks like. Over 70 people strong getting killer results while eating amazing food. Next one starts July 11th. Eat good food, get lean.

Does nutrition make you #Happy? We’re 7 days through taking 70 people through our @whole30 challenge… Next challenge starts July 11th! Improver performance, lose fat, gain lean muscle, decrease inflammation, increase libido and demolish your goals!
Ask your coach to sign you up.
Do it before the end of May and get it for our old price, 25% off of the new price!
#crossfita1a #crossfit305 #crossfit #crossfit262 #stirlingroadcrossfit #whole30approved