Box Brief
Labor Day 9.2.19 Schedule:
8:30a w/ babysitting
9:30a w/ babysitting
CFML Facility Upgrade Survey
September Birthday WOD (Sapphire): 9.4.19
Yoga w/ Caroline (Ardmore): 9.4.19
CFML First Friday Happy Hour: 9.6.19
CROSSFIT
“Wallpaper” (Time)
5 Rounds:
21/15 Calorie Assault Bike
15 Wallballs
9 Strict Handstand Push-ups
ENDURANCE
“Just Another Easy One” (Time)
2 Rounds:
21/15 Calorie Assault Bike
15 Wallballs
9 Hand Release Push-ups
-directly into-
2 Rounds
21/15 Calorie Row
15 Kettlebell Swings
9 Goblet Squats
-directly into-
2 Rounds
400m Run
15 Knee Raises
9 Burpees
WHITEBOARD BRIEF
The strict handstand push-ups are probably the most important movement to consider today
It is better to be conservative early and maintain in the later round
It may be beneficial to break up the WB a little more to go bigger on the strict handstand push-ups
Coming off the wall, try to use the legs and cruise at a moderate pace on the bike
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