Box Brief
CFML Ardmore and Wayne COVID-19 Mandatory Closure
Virtual Classes Now LIVE on CFML Athlete Group
CROSSFIT
STRENGTH:
“Kevlar”
AMRAP 10
3-6-9-12, etc…
Weighted Plank Pushups
Bent Over Rows
Turkish Situps
Weighted Glute Bridges
CONDITIONING:
“Kalsnew”
For Time
100 DB/KB Clean and Jerks
*EMOM 5 Burpees over Weight
WHITEBOARD BRIEF
The stimulus for Kalsnew is to work really aggressively for approximately 7-12 minutes. It pays to go hard and fast through the clean and jerks in order to avoid the burpees. The workout begins with burpees over the weight.
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