CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.