Box Brief
Quarterly Inbody Scans:
9.14 – 9.18 at CFML Wayne
9.21 – 9.25 at CFML Ardmore
NEW FALL SCHEDULE LIVE!
September Newsletter
CROSSFIT
“Litter Box”
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Deadlifts
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Deadlifts
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Deadlifts
VIRTUAL WOD
“Da Dipp”
5 Rounds:
AMRAP 3:
6 Double Dumbbell Front Squats
9 Double Dumbell Deadlifts
12 Lateral Burpees Over Dumbbells
1:00 Rest
WHITEBOARD BRIEF
Expect this workout to take 15-25 minutes to complete
With fairly small rep numbers at each station, see if you can complete the squats and deadlifts unbroken throughout
Move at a steady pace on the burpee box jumps that allows for these unbroken squats
If you’re comfortable going unbroken, transitioning faster between movements can shave off a lot of time over the 9 rounds
In the grand scheme of the workout, the opening 3 rounds of 3-6-9 + the row calories are essentially a buy-in for the remainder of the work
Open up these two sections at a speed that allows you to thrive on the remaining 6 rounds of 3-6-9 + 50/35 calorie row
To keep this plan top of mind, think: “start smart, finish strong”
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