Box Brief:
6/23-6/24 Bring A Friend Weekend Wayne Quarterly Scans and Baseline
Rowing Skill Clinic 6/26 Wayne & 6/27 Ardmore 8:30pm-915pm-Sign up on Wodify
CrossFit Main Line – Ardmore
Retest Day + Inbody Composition Testing
“CrossFit Baseline”
– 5min Set Up –
“Double Jump”
5 Rounds
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)
Intent: Intent: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game-plan before starting. KBS should be able to be done in big sets (at least 10/10).
CrossFit Main Line – Wayne
Strength
EMOM 8
Min 1. DB Bench Press 4 x 8
– add weight each set
Min 2. Side Plank 4 x 10s each
Intent: Total Body Strength work today. Work up to a challenging set of DB Bench press.
Min 1. DB Bench Press 4 x 8
– add weight each set
Min 2. Side Plank 4 x 10s each
Intent: Total Body Strength work today. Work up to a challenging set of DB Bench press.
“Double Jump”
5 Rounds
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)
50 DU’s
20 KBS (55,35)
10 Burpee Box Jumps (24,20)
L2: (30 DU) (45,25)
L1: (50 Singles)(35,25)(Burpees no box)
Finisher
Have a great weekend!