Box Brief
CFML Athlete of the Year Voting: COMING SOON
Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)
CROSSFIT
STRENGTH:
Back Squat
3-3-3-3-3-3
CONDITIONING:
“Dumbledore”
50/35 Calorie Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk
50 Single Dumbbell Goblet Squats
30 Single Arm Dumbbell Hang Clean and Jerk
50/35 Calorie Assault Bike
ENDURANCE
CONDITIONING:
“Hogwarts”
30/20 Calorie Assault Bike
30 Dumbbell Hang Clean and Jerk
30 Single Dumbbell Goblet Squats
30 DB Snatches
30/20 Calorie Assault Bike
30 Air Squats
30 Hand Release Pushups
30 Abmat Situps
30/20 Calorie Assault Bike
KIDS/TEENS
WARM-UP:
Sled Relay
CONDITIONING:
Partner Up
AMRAP 12
8 Ring Rows
10m Sled Push
Base Run
** Partners alternate full rounds **
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