Box Brief
Summer Solstice Workouts
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CROSSFIT
METCON
“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps)
Sumo deadlift high-pull (Reps)
Box Jumps (Reps)
Push-press (Reps)
Row (Calories)
1-minute rest
FINISHER
“Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.
ENDURANCE
METCON
“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps)
Sumo deadlift high-pull (Reps)
Box Jumps (Reps)
Push-press (Reps)
Row (Calories)
1-minute rest
FINISHER
“Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
– Metcon: Athletes should record 100% of their reps in Wodify. This workout will show up again in 16-24 weeks. This workout is about muscular-endurance and working for the entire set with minimal stoppage. Due to transition time, it’s likely athletes will only get 45-50s of work so their rest should be when they transition. If needed this workout can be performed in any order to accommodate class size. Last tested on 8/11/18.
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