Box Brief
New Outdoor Training Space in Downtown Ardmore!
Tuesday | Thursday, 5:30p and 6:30p
Saturday, 8:00a
Weekly Giveaway: WIN AN EXCLUSIVE CFML SUNHAT!
WELCOME Coach Kelli Fitzpatrick to the CrossFit Main Line Team!
CROSSFIT
CONDITIONING
“Dream Team”
In a Team of 2:
AMRAP 20:
90/70 Calorie Row
70 Wallballs
50 Kettlebell Swings
30 Burpee Box Jumps
VIRTUAL WOD
CONDITIONING
“Dream Team”
30-20-10:
Alternating Dumbbell Power Snatches
Burpees
Directly Into…
10-20-30:
Over-and-Back Hops Over Dumbbells
Goblet Thrusters
WHITEBOARD BRIEF
With rest built in, team workouts like this are all about moving fast and switching partners before you start to slow down
Switching before you start to slow down allows a fresh body to get working and makes it easier to come back for another strong set the next time around
Communication is also key on the non-rowing movements, as they don’t count reps for you
When switching partners, tell your teammate what total number you’re on — not how many reps you just did
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