Box Brief
CFML Ardmore and Wayne COVID-19 Mandatory Closure
Virtual Classes Now LIVE on CFML Athlete Group
CROSSFIT
STRENGTH:
Every :90 for 9 Minutes
Even Minutes: 8 Paused Goblet Squats
Odd Minutes: 16 Single Leg RDLs
CONDITIONING:
“Front Line”
Cash In: 2:00 Max Effort Dubs
30-20-10
Weighted Alternating Step-ups
Sit-ups
Burpees
Cash Out: 2:00 Max Effort Dubs
WHITEBOARD BRIEF
The stimulus of FRONTLINE is less about pacing, and more about moving fast in a short period of time. We want to reap the “after-burn” benefits of a sprint, where athletes can continue to burn calories long after the workout. Aim for a time of roughly 12-minutes or less. Choose a double-under modification that enables you to move consistently for the full 2:00. Weighted step-ups will inherently slow you down in today’s workout, so use them as an opportunity to maintain your breath so you can attack the sit-ups and burpees with some intensity! HAVE FUN!
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