Box Brief
Yoga with Caroline: Ardmore 11.12.19
Register for the CrossFit Open!
Register for the Holiday Amazing Race!
OPPORTUNITIES TO GIVE BACK:
23rd Veteran and the Nearly Naked Ruck March
CROSSFIT
SKILL:
“Goat Work”
EMOM 12:
Odd Minutes: Movement 1
Even Minutes: Movement 2
CONDITIONING:
“Zig Zag”
AMRAP 20:
2 Shuttle Runs
2 Calorie Row
2 Air Squats
4 Shuttle Runs
4 Calorie Row
4 Air Squats
…
Up By 2’s Until Finish
ENDURANCE
CONDITIONING:
“Flatline”
AMRAP 30:
2 KB Swings
2 Shuttle Runs
2 Calorie Row
2 Burpees
4 KB Swings
4 Shuttle Runs
4 Calorie Row
4 Burpees
…
Up By 2’s Until Finish
KIDS/TEENS
SKILL:
POSE Running Drills
CONDITIONING:
AMRAP 9
400m Run
Max DB Clean & Jerk
Rest 2:00
AMRAP 6
200m Run
Max DB Snatch
Rest 2:00
AMRAP 3
100m Run
Max Thrusters
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