Box Brief
SPECIAL EVENTS:
Yoga with Caroline: Ardmore 11.12.19
Register for the CrossFit Open!
Register for the Holiday Amazing Race!
OPPORTUNITIES TO GIVE BACK:
23rd Veteran and the Nearly Naked Ruck March
CROSSFIT
STRENGTH:
Tempo Deadlifts
SKILL:
Max Height Box Jump
CONDITIONING:
“My Fitness Pal”
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest
ENDURANCE
CONDITIONING:
“Dusk Til Dawn”
AMRAP 12:
12 Plate GTOH
12 Burpees to Plate
12 Pullups
3:00 Rest
AMRAP 12:
12 KB Sumo Deadlifts
12 KB Goblet Squats
12 Russian KB Swings
KIDS/TEENS
STRENGTH:
Front Squat
CONDITIONING:
5 Rounds
10 Plank Shoulder Touches
5 Burpee Box Jumps
15 DB Front Squats
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