Box Brief
Summer Solstice Workout #1
Winning Box Celebrates with Happy Hour on Thursday 6.27.19
Ardmore: 6:30p John Henry’s Pub
Wayne: 6:30p City Tap House
CROSSFIT
Summer Solstice Workout #1
“Painstorm”
AMRAP 30
5 Hang Power Cleans
5 Front Squats
5 STOH
5 Back Squats
FINISHER
Single Leg DB RDLs w. support
– Or –
Summer Slim Down Xtra Credit
ENDURANCE
Summer Solstice Workout #1
“Painstorm”
AMRAP 30
5 Hang Power Cleans
5 Front Squats
5 STOH
5 Back Squats
FINISHER
Single Leg DB RDLs w. support
– Or –
Summer Slim Down Xtra Credit
KIDS/TEENS
Strength/Skill
Deadlift Progressions
Metcon
3×3:00
5 Handstand Push Ups
7Deadlifts
9 Toes T0 Bare
*Juniors use KB for DL
WHITEBOARD BRIEF
– Metcon: Summer Solstice Workout #1. Athletes will likely need to go lighter than they think as this complex and time domain is NOT comparable to their barbell counterparts. Effort for this piece should be moderate, around 80% and allow Athletes to work with minimal resting.
Summer Solstice Workouts
![Painstorm](https://crossfitbda.com/wp-content/uploads/2019/06/Painstorm.png)
![The shipper](https://crossfitbda.com/wp-content/uploads/2019/06/The-shipper.png)
![Keikos](https://crossfitbda.com/wp-content/uploads/2019/06/Keikos.jpg)
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