Box Brief
*CrossFit Open Starts in 3 days!
2/23 Wayne, 2/24 Ardmore Level Up Retest Day
2/24 Wayne Family WOD, RSVP Steph@CrossFitMainLine.com
CF Kids Color Wars Starts Today!
CROSSFIT
50/40 Calorie Row
50 Med ball Cleans
50 Box Jumps w. step down
50 Ground to Overhead with a plate
50 Walking OH Lunges
50/40 Calorie Row
ENDURANCE
50/40 Calorie Row
50 Med ball Cleans
50 Box Jumps w. step down
50 Ground to Overhead with a plate
50 Walking OH Lunges
50/40 Calorie Row
Intent: Today’s metcon is 1 time through, for time, with a 25 minute time cap. Focus will be placed on appropriate pacing. The first row will elevate your heart rate and last row will test your engine following muscle fatigue. Pace accordingly. These movements are also similar to movements which regularly appear in ‘The Open’ so go into this workout with some strategy and an “Open Workout” mentality.
The Open starts this Week. Programming for the Open will include RECOVERY Days and chances to repeat workouts if desired during Open Gym.
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THURSDAY: “Recovery Days” giving athletes an opportunity to complete low impact 20 minute EMOM programmed every week. For those Athletes looking for more intensity alternative loading will be available.
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FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday with a repeat day on Sunday
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SUNDAY: There will be two workouts programmed. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.