Box Brief
CFML Barbell Club: Starting 1.16.20
CFML Athlete of the Year Voting: COMING SOON
Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)
CROSSFIT
SKILL:
Midline Work
3 Giant Sets:
10 Slow Ring Mountain Climbers
30 Seconds Ring Plank Hold
** Rest :90 between rounds **
CONDITIONING:
“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches
21/15 Calorie Assault Bike or Row
ENDURANCE
CONDITIONING:
“Tenure Track”
3 Rounds:
9 V-Ups
15 Burpees Over KB
21 Pull-ups
Directly Into…
3 Rounds:
21/15 Calories Assault Bike or Row
15 KB Swings
9 Abmat Sit-ups
KIDS/TEENS
CONDITIONING:
AMRAP 8
1 Forward Roll
10m Bear Crawl
10 Deadlifts
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