Thursday 11.7.19 Workouts

Box Brief

Yoga with Caroline: Ardmore 11.12.19
Register for the CrossFit Open!
Register for the Holiday Amazing Race!

OPPORTUNITIES TO GIVE BACK:

23rd Veteran and the Nearly Naked Ruck March

CROSSFIT

SKILL:
“Goat Work”

EMOM 12:
Odd Minutes: Movement 1
Even Minutes: Movement 2

CONDITIONING:
“Zig Zag”
AMRAP 20:
2 Shuttle Runs
2 Calorie Row
2 Air Squats
4 Shuttle Runs
4 Calorie Row
4 Air Squats

Up By 2’s Until Finish

ENDURANCE

CONDITIONING:
“Flatline”

AMRAP 30:

2 KB Swings
2 Shuttle Runs
2 Calorie Row
2 Burpees

4 KB Swings
4 Shuttle Runs
4 Calorie Row
4 Burpees

Up By 2’s Until Finish

KIDS/TEENS

SKILL:

POSE Running Drills

CONDITIONING:

AMRAP 9
400m Run
Max DB Clean & Jerk

Rest 2:00

AMRAP 6
200m Run
Max DB Snatch

Rest 2:00

AMRAP 3
100m Run
Max Thrusters

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By | 2019-11-06T13:52:13+00:00 November 6th, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Thursday 11.7.19 Workouts