Box Brief
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CROSSFIT
STRENGTH:
Tempo Deadlifts
3-3-3-3-3-3
Tempo:
3 Second Negatives
CONDITIONING:
“The Snowball Effect”
9:00 Ascending Ladder
2-4-6-8-etc…
Deadlift
Box Jump Overs
ENDURANCE
CONDITIONING:
“The Abominable Snowman”
9:00 AMRAP
2-4-6-8-etc…
DB Deadlift
Box Jump Overs
2:00 Rest
7:00 AMRAP
2-4-6-8-etc…
Burpees
AbMat Situps
2:00 Rest
5:00 AMRAP
2-4-6-8-etc…
Plate GTOH
Plate Hops
KIDS/TEENS
CONDITIONING:
5 Rounds for Time
5 DB Front Squats
4 Bean Bag Sprints
15 Sit-ups
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