Box Brief:
Bring a Friend Week 4.7 – 4.15
CF Kids Spring Season Starts!
Warm-up
Set Up all equipment needed
5min min AMRAP
10x10m Shuttle Run
2x10m Walking Lunges
1x10m Burpee Broad Jumps
5min min AMRAP
10x10m Shuttle Run
2x10m Walking Lunges
1x10m Burpee Broad Jumps
Metcon
3 Rounds
200m Row
15 Wall Balls
12 Sit-Ups
9 Burpees
– Then –
3 Rounds
200m Run
15 BW Lunges
12 Knee To Elbows
9 Burpees
– Then –
3 Rounds
15 Wall Balls
12 Sit Ups
– Then –
3 Rounds
200m Run
15 BW Lunges
12 Knee To Elbows
9 Burpees
(35:00 CAP)
200m Row
15 Wall Balls
12 Sit-Ups
9 Burpees
– Then –
3 Rounds
200m Run
15 BW Lunges
12 Knee To Elbows
9 Burpees
– Then –
3 Rounds
15 Wall Balls
12 Sit Ups
– Then –
3 Rounds
200m Run
15 BW Lunges
12 Knee To Elbows
9 Burpees
(35:00 CAP)
Intent: Nothing like a 10 round workout to test your mental capacity. The breaking point in this will be wall balls. The other movements should be steady, but the wall ball could cause issues as that 15 rep marker is at a tough point of asking yourself unbroken or not unbroken. For the stimulus of today, let’s push that threshold and try to knock out all 15 at a time. Pace the other movements base off of that mentality so you aren’t gassed before you pick the ball up.