Announcements
CrossFit Kids starts at CrossFit A1A Monday January 30th!
6-9 year olds: 3:30-4:15pm
10-13 year olds: 4:15-5pm
First week free!
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – RELOADED
Good to the Last Drop (Time)
For time:
Row 1000 meters
25 Bar Touch Burpees
When the clock strikes 10 minutes, perform the following :
Three rounds of:
50 walking lunge steps
20 Push Ups
When the clock strikes 20 minutes, perform the following for quality:
Three rounds of:
10 Side Plank Hip Bridges/side
10 plank kick backs/side
10 plank knee to elbow, cross body (5 per side)
Note time for the first portion only. The second portion should be done quickly, but with a focus on GREAT push up form and unbroken lunges. The third portion will be counted out by your coach, stick with the pace.
