Box Brief
CFML Ardmore and Wayne COVID-19 Mandatory Closure
Virtual Classes Now LIVE on CFML Athlete Group
CROSSFIT
STRENGTH:
On the 2:00 x 6 Sets:
1x Weighted Split Squat Complex
1x Unweighted Split Squat Complex
1 Split Squat Complex:
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
CONDITIONING:
“Trust Fall”
AMRAP 20:
40 Air Squats
20 HSPU or Regular Pushups
10 Reverse Burpees
*Every 2:00, 40 Double-Unders or Singles
WHITEBOARD BRIEF
This is a challenging workout that effectively hits the entire body! In the split squat complex, we are building a lot of volume (42 reps in every round) and isolating different phases of the movement to specifically target the glutes and quads, bigger muscle groups in the lower body. This gets spicy! In “Trust Fall,” the key to success is finding a consistent pace through the AMRAP so you can attack double-unders with higher intensity. You should aiming to get back to the workload as fast as possible and settle into a steady pace until every 2:00 mark.
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