Box Brief
Week of 8.19.19 Newsletter
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CROSSFIT
STRENGTH
Back Squat
Build to a heavy 5
WORKOUT
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
ENDURANCE
100 Double Unders (150 Singles)
800 Meter Run
60/45 Calorie Row
Immediately into…
5 Rounds
10 Back Squats, from rack
20 KB Swings
KIDS/TEENS
SKILL/STRENGTH
Pull up progressions
kip swings, tempo ring row, banded strict pull ups, pull ups
WORKOUT
4 Rounds
7 Toes to bar
9 Burpees
11 Deadlifts
CONDITIONING
Max height box jump
WHITEBOARD BRIEF
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