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CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED

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The Method Plank Warmup (No Measure)

3 minutes of group drills in a circle (examples: jumping jacks, high knees, butt kickers, fast feet, forward shuffle, toy soldiers)

20 seconds of hold, 10 seconds of rest for each of:

1. Elbow Plank

2. Push Up Plank

3. Push up Plank, R leg up

4. Push up Plank, L leg up

5. Push up Plank, R arm up

6. Push up Plank, L leg up

7. Push up Plank, R leg & L arm up

8. Push up Plank, L leg & R arm up

Abdominal Supplement 61 (No Measure)

200 Russian Twists 20/14

200 Flutter Kicks

100 side plank hip bridges per side

Partition reps as needed.
RX+ = 2 rounds in under 15 minutes

Deltoid Destruction (Time)

3 Rounds for time of:

Run or Row 400 meters

15 Strict Press 75/53

15 Push Ups

*RELOADED use 35/25 Dbs


12 minute time limit