Sunday 7.14.19 CrossFit

Box Brief

FLASH SALE || Our Independence Day Sale was such a success, we’ve decided to keep it rolling! Both locations are fully restocked and ready to go! Take advantage of some awesome discounts off your favorite CrossFit Main Line retail!

CROSSFIT

STRENGTH

Every 5min for 3 Rounds
1a) 8x DB Split Squats, each
1b) 8x 1-Arm KB Row w. rotation, each
1c) 8x Single Leg RDLs, each

WORKOUT

4 Rounds of:
21/18 Calorie Row
or
15/12 Calorie Bike or Ski Erg
or
400 Meter Run
– Rest 2:00 after each round –
*During rest interval complete:
30 Double Russian KB Swings

FINISHER

Alternating DB Curls: 3×10 ea

ENDURANCE

WORKOUT

AMRAP 30
21/18 Cal Row
30 Double KB Russian Swings
21/18 Cal Bike
30 KBs Suitecase split lunges, ea
400m Run
30 KBs Bentover Rows, ea

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

– Strength: Today’s strength work entails a nice total-body session – all sets should be challenging, but allow you to maintain perfect form.
– Metcon: Today’s intervals are about sustainability – 80% for all. Your splits should not change too much.

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By | 2019-07-13T16:05:16+00:00 July 13th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Sunday 7.14.19 CrossFit