Wednesday 1.15.20 Workouts

Box Brief

CFML Barbell Club: Starting 1.16.20
CFML Athlete of the Year Voting: COMING SOON
Quarterly Reassessments: 1.25.20 (Wayne), 1.26.20 (Ardmore)

CROSSFIT

STRENGTH:

Front Squat Complex

Complex:
1 Pausing Front Squat
1 Front Squat

Build to a Heavy Complex

CONDITIONING:

“Four Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats

** Score is the slowest round time

ENDURANCE

CONDITIONING:

“Bang”

5 Rounds

In 4:00, complete:
15 Calorie Row
15 Double Unders
15 Hollow Rocks
Round 1: AMRAP Pushups
Round 2: AMRAP Air Squats
Round 3: AMRAP Ring Rows
Round 4: AMRAP Lunges
Round 5: AMRAP Burpees

Rest 1:00 between rounds.

Score: Total AMRAP Reps

KIDS/TEENS

CONDITIONING:

AMRAP 10:
5 Jumping Pull-ups
10m Walking Lunge
10 Wall Balls

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By | 2020-01-14T11:42:01-05:00 January 14th, 2020|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Wednesday 1.15.20 Workouts