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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