Saturday 6.22.19 CrossFit

Box Brief

Summer Solstice Workouts
Vote Live on FaceBook

CROSSFIT

METCON

“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps)
Sumo deadlift high-pull (Reps)
Box Jumps  (Reps)
Push-press (Reps)
Row (Calories)
1-minute rest

FINISHER

“Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.

ENDURANCE

METCON

“Fight Gone Bad”
Three rounds of:
Wall-ball Shots (Reps)
Sumo deadlift high-pull (Reps)
Box Jumps  (Reps)
Push-press (Reps)
Row (Calories)
1-minute rest

FINISHER

“Recovery”
10-20 Minutes of Light Recovery Work in the form of:
Bike, Row, light foam rolling, light sledpulling.

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

– Metcon: Athletes should record 100% of their reps in Wodify. This workout will show up again in 16-24 weeks. This workout is about muscular-endurance and working for the entire set with minimal stoppage. Due to transition time, it’s likely athletes will only get 45-50s of work so their rest should be when they transition. If needed this workout can be performed in any order to accommodate class size. Last tested on 8/11/18.

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By | 2019-06-20T09:06:35+00:00 June 21st, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Saturday 6.22.19 CrossFit