Sunday 9.23.18 CrossFit

Box Brief:
Wayne Endurance ONLY Bring a Friend Week

Registration Open for the Main Line Meltdown 21 Day Challenge.


6min EMOM
Even: DB Push Press: 3×8
Odd: 1-Arm KB Row w. rotation: 3×8
*Use challenging weights for all setsIntent: Loading for our push presses/rows should be challenging. The intent of this work today is unilateral work for upper-body.


5 Rounds
500m Row
10 Stone Shoulderings
16 Stone Reverse Lunges
24 Sit Ups

Intent: In this 5 round workout, athletes will choose a stone weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the stone hugged to the chest.  If unable to use sandbag, complete workouts with a 75/55 barbell.


5 Minutes of Global Recovery Foam Rolling