Sunday 12.1.19 Workouts

Box Brief

Register for the Holiday Amazing Race!
Holiday Amazing Race Volunteers Wanted!
BRING A FRIEND WEEK!
Ardmore 1-7 December
Wayne 8-15 December

CROSSFIT

STRENGTH:

Shoulder Press
3-3-3-3-3

CONDITIONING:

“Shoulder Pads”

Ascending Ladder for 8 Minutes:
3 Strict Presses, 100 Meter Run
6 Strict Presses, 100 Meter Run
9 Strict Presses, 100 Meter Run

ENDURANCE

CONDITIONING:

“Shoulder Pads”

Ascending Ladder for 10 Minutes:
3 DB Strict Presses, 10 Toes to Bar, 100 Meter Run
6 DB Strict Presses, 10 Toes to Bar, 100 Meter Run
9 DB Strict Presses, 10 Toes to Bar 100 Meter Run
etc.

Rest 2:00

Ascending Ladder for 10 Minutes:
3 DB Bent Over Flys, 10 Situps, 10 Ball Slams
6 DB Bent Over Flys, 10 Situps, 10 Ball Slams
9 DB Bent Over Flys, 10 Situps, 10 Ball Slams

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By | 2019-11-30T13:48:16+00:00 November 30th, 2019|Blog Entry, Box Brief, Endurance, WOD, WOD Notes|Comments Off on Sunday 12.1.19 Workouts