Box Brief
Register for the Holiday Amazing Race!
Holiday Amazing Race Volunteers Wanted!
BRING A FRIEND WEEK!
Ardmore 1-7 December
Wayne 8-15 December
CROSSFIT
STRENGTH:
Pressing Complex #1
1x Push Press- 2x Push Jerks
Build to a Heavy Complex
CONDITIONING:
“Little Dipper”
21-15-9:
Push Jerks
Lateral Barbell Burpees
ENDURANCE
CONDITIONING:
“Big Dipper”
21-15-9:
DB Push Jerks
Lateral Barbell Burpees
Hollow Rocks
21-15-9:
DB Front Squats
Box Jumps
Abmat Situps
21-15-9
DB Thrusters
Burpee Box Jumps
V-Ups
KIDS/TEENS
CONDITIONING:
AMRAP 6:
7 Front Squats
7 Toes to Bar
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