Monday 2.24.20 Workouts

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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