Box Brief
KIDS|| SPARK A LIFE LONG LOVE FOR FITNESS!
ARE YOU READY FOR A FALL? LET’S GET AHEAD OF THE GAME! LEARN MORE ABOUT OUR CROSSFIT KIDS PROGRAM:
HAVE QUESTIONS? EMAIL: KEIKO@CROSSFITMAINLINE
CROSSFIT
STRENGTH
Bench Press
Heavy 3
WORKOUT
“Swole Cycle”
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
KIDS/TEENS
SKILL/STRENGTH
Pull up progressions
WORKOUT
4 Rounds
7 Toes to bar
9 Burpees
11 Deadlifts
CONDITIONING
Max Height Box jumps
WHITEBOARD BRIEF
Complete all 8 rounds at one movement before switching to next
The score today is total reps added up across all 4 stations
On the strict movements, try to move for the as much of the work window as possible without feeling like you’re hitting a wall
On the bike, settle into an RPM or Wattage and make it your goal to stay there
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