Box Brief
CFML Ardmore and Wayne COVID-19 Mandatory Closure
Virtual Classes Now LIVE on CFML Athlete Group
CROSSFIT
STRENGTH:
2 Rounds:
3 Spider-Man Stretches
12 DB Deadlifts
12 DB Hang High Pulls
12 DB Front Squats
12 DB Push Press
CONDITIONING:
“Three-Peat”
For Time:
Part A.
On the 0:00,
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches
Part B.
On the 7:00,
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang DB Power Cleans
Part C.
On the 14:00,
3 Rounds: 20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters
** On all dumbbell movements, alternate hands every 5 repetitions.
WHITEBOARD BRIEF
Each part of this workout should be approached as a seven-minute sprint where the athlete should earn their rest. Choose an appropriate light weight in order to move at a faster, aggressive pace and aim for roughly :90 of rest between each part of the workout.
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