Box Brief
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CROSSFIT
STRENGTH
Close Grip Floor Press 3RM
WORKOUT
“Overtime”
AMRAP 4
DB Bench Press, neutral grip
– Right Into –
AMRAP 4
Plate, GTOH
– Right Into –
AMRAP 4
Barbell Curls
– Right Into –
AMRAP 4
Russian Twists w. a plate
– Right Into –
AMRAP 4
Bradford Press
FINISHER
Banded Upper Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
ENDURANCE
METCON
AMRAP 4
Cal Row
– Right Into –
AMRAP 4
DB Bench Press, neutral grip
– Right Into –
AMRAP 4
Plate, GTOH
– Right Into –
AMRAP 4
Barbell Curls
– Right Into –
AMRAP 4
Russian Twists w. a plate
– Right Into –
AMRAP 4
Bradford Press
– Right Into –
AMRAP 4
Cal Bike
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
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