Box Brief
March Madness 2020
REGISTER HERE
March 28th at CFML Wayne
Teams of 2: M/M or F/F
Register for Your Initial Rankings
Register Before March 1st for T-Shirt
CROSSFIT
SKILL/STRENGTH:
“Body Armor”
Part 1
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges
(Rest 1:30 Between Sets)
Part 2
3 Supersets:
10 Barbell Bent Over Rows
:30 Prisoner Superman Hold
(Rest 1:30 Between Sets)
CONDITIONING:
“Deadliest Catch”
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats
7 Toes to Bar
5 Lateral Barbell Burpees
ENDURANCE
CONDITIONING:
“Survivor”
3 Rounds:
12 Lateral Ski Jumps
9 Goblet Squats
6 Hanging Leg Raises
21/18 Calorie Row
3 Rounds:
12 Lateral Ski Jumps
9 KB Swings
6 V-Ups
21/18 Calorie Row
3 Rounds:
12 Lateral Ski Jumps
9 KB Sumo Deadlift High Pulls
6 Bicycle Crunches
KIDS/TEENS
WARM-UP:
Agility Ladder
CONDITIONING:
5 Rounds:
5 Burpees
Lateral Hops Over Bar
5 Front squats
Rest 2:00
3 Rounds for Time
5 Burpees
Lateral hops Over the Bar
5 Front squats
FINISHER:
Sharks and Minnows
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