Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Ardmore, 30 September – 4 October
Ardmore Happy Hour: 4 October
Quarterly Re-Assessments (Baseline and InBody), 5-6 October
CROSSFIT
STRENGTH:
Strict Press
CONDITIONING:
“Miracle-Grow”
5 Rounds for Time:
200 Meter Run
12/9 Calorie Assault Bike
9 Strict Presses
KIDS/TEENS
SKILL:
Toes to Bar and Air Squat
CONDITIONING:
In team of 2-3
20 mins AMRAP
50 Russian KB Swings
500m Row
50 Toes to Bars/Knee Raises
100m Run with Plate
50 Burpees to Plate
WHITEBOARD BRIEF
Workout should take between 12-20 minutes to complete. Pick something from Round 1 that you feel comfortable repeating throughout the workout. Knowing there is not too much interference between strict upper body pressing, let’s find a strong, but sustainable pace on the runs and bike.
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