Box Brief
KIDS|| Spark a LIFE LONG LOVE for FITNESS!
Are you ready for a fall? Let’s get ahead of the game! Learn more about our CrossFit Kids Program:
Have Questions? Email: Keiko@CrossFitMainLine
CROSSFIT
WORKOUT
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief”
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
ENDURANCE
AMRAP 8:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of Complex
Rest 2 Minutes
AMRAP 7:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of Complex
Rest 2 Minutes
AMRAP 6:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of Complex
1 Round of DB Complex:
3 DBs Deadlifts
3 DBs Hang Squat Cleans
3 DBs Push Press
3 DBs Thrusters
KIDS/TEENS
REST DAY
WHITEBOARD BRIEF
Barbell Weights:
1st Bar: A weight you can cycle for 12+ reps when fresh
2nd Bar: A weight you can cycle for 6+ reps when fresh
3rd Bar: A weight you can cycle for 3+ reps when fresh
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