Box Brief
Summer Solstice Workout #2
Winning Box Celebrates with Happy Hour on Thursday 6.27.19
Ardmore: 6:30p John Henry’s Pub
Wayne: 6:30p City Tap House
CROSSFIT
SUMMER SOLSTICE WOD#3
“A Bunch Of Keikos”
Every 90s
+1 Cal Bike
3 Snatches
FINISHER
Biceps/Glutes – Alt. Tabata
1a) Glute Bridge
1b) Banded Hammer Curls
– Or –
Summer Slim Down Xtra Programming
ENDURANCE
SUMMER SOLSTICE WOD#3
“A Bunch Of Keikos”
Every 90s
+1 Cal Bike
3 Snatches
FINISHER
Biceps/Glutes – Alt. Tabata
1a) Glute Bridge
1b) Banded Hammer Curls
– Or –
Summer Slim Down Xtra Programming
KIDS/TEENS
STRENGTH/SKILL
Squat & Pistol Review
METCON
EMOM 12
3,4,5,6…
Air Squats
Burpee to plate
* juniors EMOM 10min
WHITEBOARD BRIEF
The strategy for this workout is highly individually based but will range from going UB on snatches to splitting work into singles. Effort should escalate to 100%. Overall, no one should capacity in the early rounds and should see 7+ rounds before failure.
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