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Thrursday the 24th Thanksgiving Mega WOD at all locations!! @ 9:00am

Post-Food coma Friday schedule: 305/A1A/SRCF – 9:00am Reloaded & 10:00am Crossfit
262 – 9:00am to 11:00am Open Gym
We’re thankful for YOU.

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

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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

Deadlift (8-8-8-8)

45-55-65-75%

Single Leg Glute Bridge (20-20-20-20)

10 per leg

The Russian (AMRAP – Rounds and Reps)

14 Min AMRAP

30 Russian Twists 20/14 **RX is Straight legs**

20 Russian KB Swings 53/35

10 Burpees Over the Ball

1 Rope Climb, 15′

RX+ 70/53 KB Swing, Legless Rope Climb. Burpee Jump is over the medball, lateral or forward facing.