Box Brief
Box Brief: Level Up Series Starts Feb. 1
21 Day Challenge + 2x Inbody Scans + ‘2 A-Day Workouts’
CFML – Ardmore
TODAY: Level Up Test Day & Quarterly Inbody Scans
“Baseline”
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
“CrossFit Football Total”
1RM Power Cleans
1RM Back Squat
1RM Bench Press
1RM Bench Press
CFML – Wayne
10min Max 100′ Heavy Sled Pushes, rotating with partners
– 2min Rest –
10min AMRAP
10 Barbell Rows
10 Barbell Roll Out
s 10 DB Zottman Curls
“CrossFit Football Total”
‘Walk it off”
10-9-8-7-6-5-4-3-2-1
Burpee Box Overs
After each round complete 10′ UB HS Walk
Rx: 5′ UB HS Walk
Endurance: 1 Box Walk Around
ENDURANCE
EMOM 36
Min 1: 12 Ring Rows
Min 2: 45s Wall Sit
Min 3: 12 DB Bent Over Rows
Min 4: 45s Max DB Box Step-Ups
Min 5: 12 Single Leg V-Ups
Min 6: 45s Max Burpee Box Jumps