Wednesday 6.13.18 CrossFit

Box Brief:
Summer Schedule is Live
Register for Kids Summer Strength & Conditioning


Toes-To-Bar (Rx+: 1 x Max UB Reps Rx:  1 x 60s Max Reps L2/L1:2×10 reps )
100% Coach Call
Warm Up: Every Min for 4 min, 3-5-7-9 reps. Then everyone will complete Max UB at the same time
Intent: This week, we’ll test our improvement on T2B. Take 3-4 sets to warm-up then attempt 1 set of UB


For Time
Row 2k
100 Double Unders
100 Front Squats (45,35)
Row 1k
75 Double Unders
100 Push Press (45,35)
Row 500m
50 Double Unders
100,75 Push-ups
*There is no Rx+ Option today
L2: (50 DU Attempts each set)(35,25) (Box Push-ups)
L1: (500m Row each set) (Single Unders) (50 Reps per movement @ 35,25)
*Alternate Option
Run 1 mile, 800m, 600m, 400m, 200m
35min Time Cap

Intent: Today’s Metcon is intended to be aerobic and sustainable efforts. Pick a 500m split that is
somewhat challenging but sustainable for each set. The other movements are not too demanding so you
should be able to recover for your row intervals.


2 Sets
25 Banded Hip Flexor Pulls
50 Banded Pull-aparts
50 Banded Leg Curls