Box Brief
CFML Athlete of the Year Voting: COMING SOON
Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)
CROSSFIT
STRENGTH:
Push Press
Build to a Heavy 10 rep
CONDITIONING:
“Ab-Surd”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
(Strict Press Weight Increases Every Round)
ENDURANCE
CONDITIONING:
“Ab-Normal”
On the 3:00 x 6 Rounds:
24 Russian Twists
16/12 Calorie Assault Bike
6 Bench Presses
(Bench Press Weight Increases Every Round)
BARBELL
SKILL/STRENGTH:
Clean Grip Deadlift
Seated Box Jump
Clean
Clean Drop Sets
KIDS/TEENS
WARM-UP:
Bean Bag Relay
CONDITIONING:
AMRAP 6:
4 Bean Bag Sprints
10 Overhead Squats
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