Wednesday 7.16.19 CrossFit

Box Brief

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Weekly Newsletter

CROSSFIT

WORKOUT

“Eva”
5 Rounds
800m Run
30 Kettlebell swing
30 Pull-ups

OR

“Double Helen”
3 Rounds
800m Run
42 KB Swings
24 Pull-ups/Ring Rows

FINISHER

Rollback Triceps Extensions: 4 x 12

KIDS/TEENS

SKILL/STRENGTH

Pull Up Progressions
Scap Pull Ups
Kip swings
Banded Pull Ups
Pull Ups

WORKOUT

5 Rounds
6 DB Snatches
12 Jump Rope
100m run

WHITEBOARD BRIEF

– Metcon: Today Athletes get to choose between “Eva” or “Double Helen”. Starting slow and giving your body time to adjust to the demands of the workout is key. With that said, starting at 60% effort and increasing your pace as you see fit. All work should be done in 2-3 sets for the duration.

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By | 2019-07-16T15:10:26-04:00 July 16th, 2019|Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Wednesday 7.16.19 CrossFit