Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Wayne, 23-27 September
Ardmore, 30 September – 4 October
CROSSFIT
“Kelly”
5 Rounds for time of:
400m Run
30 Box Jumps
30 Wall-Ball Shots
ENDURANCE
“Clarkson”
Partner Up!
50 Burpees
4 Rounds
200m Run
Weighted Low Plank
4 Rounds
15 Weighted Step-Ups
Weighted Wall Sit
4 Rounds
15 Wall Balls
Goblet Squat Hold
50 Burpees
WHITEBOARD BRIEF
CROSSFIT: Aim for big sets on the Wall Balls. Hold a moderate pace on the runs and a steady cadence on the box jumps that you can maintain across all 5 rounds.
ENDURANCE: Partners share the 50 burpees in the beginning and end of the workout (one partner works/one partner rests). In the couplets, one athlete completes all the reps while one athlete maintains the static hold before switching. Each athlete will complete two rounds (four in total) before progressing to the next couplet. Weights for static holds up to coach’s discretion. 🙂
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